When you take five cups of coffee in a single day at work, how would you sleep at night? Here are six science-backed tips.

Welcome to the American culture, where caffeine is everybody’s best friend and working 10 to 12 hours a day is the norm. It could be your boss, or the amount of work you need to do, or conflicting priorities with your partner—or just a lot of things not going the way you want it to—but a long day is always taxing and hard to recover from. I don’t know about you, but I bet after that seemingly unending day—which is every day, by the way—all you want to do is to sleep.

But for the true American professional, a good night’s sleep is elusive. Millions suffer from restless nights; they spend their bedtimes churning over what happened that day and getting anxious about tomorrow’s worries.

These six helpful tips we’ve collected all over the web, and from people’s real-life experiences, can make a difference for you and your sleeping habits. Read on.

1. Avoid daytime naps…if possible.

We know it’s a sort of compensation for not being able to properly sleep at night, but you have to train your body. Taking daytime naps doesn’t compensate for your lack of sleep; it actually disrupts your sleep-wake cycle, causing more damage as you’ll have a harder time falling asleep at night.

2. Don’t work out or eat within two hours before bedtime.

No Olympian athlete ever jeopardized their sleep by training or having a snack before they go to bed. Why? Because these activities cause chemical reactions in your nervous system, let alone the other organs, which will prevent you from falling asleep.

3. Be an optimist, at least before going to sleep.

This is not cliché—for you to get better sleep, you need to think of positive thoughts, particularly everything you’re thankful for. Unscientific? Not at all. A Harvard research notes that gratitude, along with the habit of saying thank you, is strongly and consistently associated with lower risks of falling into a depressed state, which causes insomnia and wakefulness at night.

4. No gadgets in the bedroom…for now.

Removing common bedroom stimulants such as laptops, TVs, and even your smartphone is a way of training your body to treat the bedroom as a place for relaxation and sleep. It will be hard, believe me, but you must resist the urge to do activities that will stimulate your brain.

5. Meditate in your room.

Do this if you’re already trying to fall asleep but is having a hard time doing so. Get up, move to a quieter room (or we highly recommend practicing it in your room), and read books of light themes or perform a calming activity like meditation. The key is getting your brain feel tired, not your body.

6. Take a bath or shower.

Cooling off your stress is a great way of conditioning your body (and brain) to a sleeping mode. Run some hot water into the bath and get in for some 10 to 20 minutes, depending on the general temperature (you don’t want to catch a cold, or worse, pneumonia). A hot bath or shower eases body tension and treats soreness of the joints and muscles.

One last thing: your mattress. If your bed doesn’t support your natural body shape and puts pressure on the wrong points on your body, believe me, your mattress is not helping you get that good night’s sleep. With Restored Sleep’s excellent mattress architecture, you’ll say goodbye to sleepless nights.