Let’s face it: modern life can be stressful. Between work, family, and all the other responsibilities we have, it’s easy to feel overwhelmed.

And when we’re stressed out, it can be tough to get a good night’s sleep, which only exacerbates our mood. Fortunately, there are a number of strategies you can employ to improve both your mood and your sleep. Here are ten of the best.

1. Create a Relaxing Bedtime Routine

Your bedtime routine plays a big role in how well you sleep. Try to establish a calming routine that will help you unwind and de-stress before bed. This might include taking a warm bath, reading a book, or doing some light stretching exercises.

Avoid any stimulating activities like watching TV or checking your phone, as these can interfere with your ability to fall asleep.

2. Cut Down on Caffeine and Alcohol

Caffeine and alcohol are both known to interfere with sleep quality, so try to cut down on these substances, especially in the hours leading up to bedtime.

Opt for a caffeine-free tea instead of coffee, and limit your intake of alcohol to a few drinks at most.

3. Get Enough Natural Light

Natural light plays a key role in regulating our mood and sleep patterns. Make sure to get plenty of natural light during the day by spending time outside or sitting near a window.

If you work in an office, consider investing in a light therapy lamp to help regulate your circadian rhythms.

4. Practice Mindfulness Meditation

Mindfulness meditation has been shown to have a number of benefits for both mood and sleep. Take some time each day to sit quietly and focus on your breath. This can help quiet your mind and reduce feelings of anxiety and stress.

5. Exercise Regularly

Regular exercise has a number of benefits for both mood and sleep. Try to get at least 30 minutes of moderate physical activity every day. This can be as simple as taking a brisk walk, swimming laps at the pool, or doing some yoga.

6. Cut Down on Screen Time

Our modern lives are filled with screens: smartphones, computers, televisions, and more. Unfortunately, all this screen time can interfere with our sleep quality. Try to cut down on screen time in the hours leading up to bed.

Consider downloading a blue light filter app for your phone or computer to help mitigate the impact of screens on your sleep.

7. Create a Comfortable Sleep Environment

Your sleep environment plays a big role in how well you sleep. Make sure your bedroom is comfortable, cool, and dark. Invest in a comfortable mattress and pillows, and consider using blackout curtains to keep your room dark and quiet.

8. Keep a Regular Sleep Schedule

Our bodies like routine, and our sleep is no exception. Try to keep a regular sleep schedule, going to bed and waking up at the same time each day. This will help regulate your body’s circadian rhythms and improve the quality of your sleep.

9. Practice Gratitude

Gratitude has been linked to increased feelings of happiness and contentment. Take some time each day to think about the things in your life that you’re grateful for.

This can help shift your focus away from negative thoughts and improve your overall mood.

10. Seek Professional Help if Necessary

If your mood or sleep issues persist despite your best efforts, consider seeking professional help.

A mental health counselor, sleep specialist, or other professional can provide you with the support and guidance you need to improve your mood and sleep quality.