Sleep is not a luxury. We need it. About eight hours every night.

Oh, sure, many of us claim to only need five or six hours a day. But that’s more likely our well-honed defense mechanism kicking in to stop us from realizing that our lives are either too busy to accommodate a good night’s sleep or we’re too hooked on The Bachelor to give in and get to bed.

 Instead of going negative, let’s think positively. A good night’s sleep will make you more alert. You’ll be better able to react quickly to unpredictable occurrences while driving, you will be able to learn things quicker and you will reduce your risk of many scary health concerns such as heart disease and diabetes.

“Okay,” you say, “but exactly how do I get a good night’s sleep?”

Detroit Medical Center physician Dr. Monique Butler uses exercise to help her get her rest.

“I notice if I get a good workout in during the day, it’s very helpful,” she said. “It can be any exercise activity and both aerobic and anaerobic or strength training can be helpful.”

The only stipulation is to save the three hours before hitting the hay for more relaxing activities. If you get your workout in at 9 p.m. and then try to fall asleep an hour or so later, you will likely still be too revved up with endorphins to make that possible.

“I suggest that you work out immediately after your workday,” Butler said. “Early-morning workouts are great as well, but just make sure you’re getting to bed early enough to get your eight hours. Research has shown that, on average, we need eight hours. There are exceptions and everyone is different, but eight hours is the general rule.”

Diet can also play a part in getting good rest. A diet that helps reduce stress levels in your body–yes, it is possible–can be quite helpful. If you encounter daily stress (and who doesn’t to some degree?), eat more fruits and vegetables. Butler said they counteract the stress hormones in your body to naturally calm you to help lower your blood pressure. As a bonus, they also counteract the free radicals that can cause disease.

Always go for the natural source of food–an orange instead of a glass of juice, for instance. And if you’re still having trouble falling asleep, try nibbling on half a turkey sandwich right before bed. Wash it down with some caffeine-free lavender and chamomile tea. The natural chemicals in these foods can help trigger your own built-in mechanism to bring about deep, restful sleep.

Lastly, Butler cautions to watch your sleep hygiene. No, she’s not talking about changing your pillowcases. Instead, watch your caffeine levels. Make it a practice not to drink any caffeinated beverage after about 2 p.m.

And when you get into bed, do something calming, like read a book. Don’t turn on the TV or your computer. While they may make you sleepy, it’s only your eyes that are tired; your body is revving up for more activity.

“Studies have also shown that a lack of sleep can bring about anxiety and depression,” Butler said. “When you’re too tired, you cut back on your hobbies, the extras, the things that bring you joy. That can lead to a depressive mood. It can become a cyclical problem.”

So get some turkey in the fridge, go for a long walk after work and have nothing but sweet, sweet dreams!