Experts say that adults need between seven and nine hours of sleep every night, but not everyone can get enough. In fact, as many as one in three Americans don’t get the sleep they really need, and they often pay a heavy price.

Feeling groggy in the morning is just the beginning. A lack of slumber leads to much bigger problems, including weight gain, high blood pressure, and increased risk of heart disease, as well as memory lapses and a weaker immune system. These are common conditions that come with getting older; that is to say, you actually age when you don’t sleep, which is frightening.

Redo Your Bedroom

Of course, no amount of stress management or warm showers will put you to sleep if your bedroom is what’s keeping you awake. Start by cleaning up, as clutter causes stress, then change bright bulbs for softer ones before installing blinds that ensure no light enters the windows. Oh, and no technology; it’s distracting, and the blue light can keep you awake.

It turns out that the phrase "beauty sleep" is highly accurate, as you’ll enjoy clearer skin when you get enough Zs. For that, you can thank human growth hormone, which comes out at night to repair the damage the world has done to the outside layer of your body throughout the day.

Another giveaway of youth is a toned body, and that’s difficult to have if you stay up until the wee hours of the morning on a regular basis. In fact, one study, cited by Verywell Fit, showed that women who sleep less than seven hours per night are more likely to suffer from obesity, regardless of their level of exercise and eating habits.

Of course, exercise is important to look young, and it requires plenty of energy. Otherwise, you’d never make it through a grueling session of weight training or even get to the gym at all after a hard day’s work. That’s not a problem as long as you recharge when the sun goes down; before long, you’ll crank out sets of squats like an 18-year-old.

But what about your mind? It also sheds a few years when you get to bed on time. You’ll be able to process information and recall memories faster, while also enjoying greater creativity. Take advantage of that by hitting the books and learning something new. Better sleep doesn’t always come easy — at least, not unless you make some adjustments to your lifestyle.

Spending time under the sun helps maintain a healthy circadian rhythm, a sort of internal clock that regulates when you wake up and doze off, which is governed by the star at the center of our solar system. Stay inside all day and you’ll suffer from bad sleep habits.

You don’t need a psychologist to tell you how hard it is to fall asleep when you’re riddled with anxiety and stress from a rough day at work. Instead, take control through stress management techniques that’ll have you relaxed on ready for bed on time. The Sleep Doctor suggests breathing exercises and guided imagery to get the job done.

Fixing bad sleep habits could be as easy as bathing before bed rather in the morning. It’s all because of your body’s temperature, which rises under the gentle stream of warm water, then cools down in the bedroom, telling your brain it’s time to sleep.