Noth­ing can sti­fle your adven­ture lifestyle like a lack of good sleep. And cof­fee can only take you so far. So do your­self a favor. Grab some of those all-too-valu­able Zs by fol­low­ing these six easy tips to get bet­ter sleep for big­ger adventures.

1. Get Some Exercise
This one seems obvi­ous, but it’s not only the 15-mile run up your local moun­tain or cen­tu­ry club ride that gets your body ready for bed. Even a thir­ty-minute walk through the park or a bike ride to the gro­cery store and back can get your mus­cles stretched and ready to rest. Take some time out of your busy day to move, to get out­side, and that lit­tle light-bulb above your head each night will have no prob­lem click­ing off.

If you’re already in the back­coun­try, chances are you’ve already ticked this one off the list. Not to wor­ry though, we’ve got some oth­er tips.

2. Eat Light
Well… at least eat light before bed. For sleep­ing and san­i­tary rea­sons, avoid eat­ing a full rack of ribs as you tuck your­self into the cov­ers. All the ener­gy pro­duced from the food you eat just before you try to fall asleep will thwart your attempts to doze off. Instead, try a light-snack with a glass of water.

3. Enjoy the Day
If you haven’t already done it, do some­thing that you’re proud of today. Read a new chap­ter, call to an old friend or out of touch fam­i­ly mem­ber, do any­thing to make progress that you can be proud of. Noth­ing brings sleep quick­er then if it’s well earned.

If you have trou­ble rec­og­niz­ing your every­day progress, brain­storm before you go to bed, make a list, or chal­lenge your part­ner to do the same and share accom­plish­ments before going to bed each night. This accom­plished feel­ing will help to set your mind at ease.

4. Go Sans Pajamas
While it isn’t always the case, sleep­ing with few lay­ers or some­times no lay­ers at all can real­ly make a dif­fer­ence. The best prac­tice prac­tice may be to wear base lay­ers in a sleep­ing bag, but just like every rule, there are exceptions.

If your long under­wear and socks are too form-fit­ting, you may be cut­ting off cir­cu­la­tion. Addi­tion­al­ly, if you become too warm and start to sweat, it’ll start to feel like your wear­ing wet clothes. This can sab­o­tage your sleep­ing bag’s insu­lat­ing efforts.

5. Pull the Plug
It’s hard not to imag­ine a time in our day when we are not attached to some form of tech­nol­o­gy. Phones, radios, iPads, smart­watch­es, GPS; the list goes on. There is a lot of stim­uli that can keep our minds occu­pied. Before you put on the PJs (or lack there­of), pull the plug. Do your­self a favor and for­get the clever tweets and click­able head­lines, just lay back, relax, and know the next day is on its way.

6. Don’t Worry
It may seem counter-intu­itive to the arti­cle itself, but one of the biggest things you can do for your best sleep is to try and not to think about it too much. Go to sleep when you’re tired and under­stand what you need to do to accom­plish that. For some it’s med­i­ta­tion, oth­ers invest in earplugs for back­ground noise, but the best thing you can do is lis­ten to your body and fol­low the signs. Chances are, good sleep will be easy to find.