Quality rest is a critical part of maintaining good physical and mental health.

That’s according to wellness expert Dr. Mike Wahl, who says good sleep hygiene is an important part of a person’s overall sense of wellbeing.

The host of VOCM’s Wellness and Healthy Lifestyle Show says he’s had trouble sleeping his entire life, and has developed a number of bedtime routines to make it easier to fall asleep, and stay asleep.

“I make sure the room is really dark,” says Wahl. “I keep it really quiet, I keep the temperature down, and then I make sure I have a good routine leading up to bed. I won’t be scrolling on my phone right before bed and I won’t be doing things to stimulate me. I’ll be doing things to calm my mind, and allow me to go into sleep.”

He says a magnesium supplement and drinking plenty of water before bed can also help to prevent those sleep-disrupting muscle and leg cramps.