Everyone, including moms and doctors, can agree that a good night of sleep is necessary for good health, high energy, and an individual’s overall well-being. Not getting enough good sleep – or rapid eye movement sleep – can affect the mind and body’s ability to react appropriately to outside factors, the National Sleep Foundation reports.

Creating the perfect sleep environment is the first step toward ensuring a good night of sleep. March, the first month of spring, is also National Sleep Awareness Month, and it aims to remind everyone why a good night of zzz’s is so important. One in four adults in the United States experience occasional sleepiness, difficulty falling asleep, or waking up feeling un-refreshed at least a few times per week, according to the National Sleep Foundation.

Fortunately, you can implement these tips this spring, and create a comfortable sleeping environment in your home for both you and your family.

* Eliminate distractions – Electronics. Noises. Lights. Many items, such as laptops, TVs and cellphones, commonly found in bedrooms can cause distractions and prevent a person from entering REM sleep. Remove these items from the room. Also, consider running a fan or white noise machine to create a soft sound barrier, which will help muffle unexpected sounds like a person flushing the toilet or an engine rumbling loudly on the street outside.

* Establish comfort – Creating a sleep-conducive environment is an important factor in making the most out of every minute you sleep. Cuddle up each night with soft linens and create a calming atmosphere in the bedroom.

* Be routine – The human body reacts favorably to familiar and repeated movements. So consider following a routine every night, whether it’s taking a warm bath, reading a chapter in a book or journaling. The National Sleep Foundation advises against watching TV or using electronics as part of this routine because electronics can hinder quality sleep.

* Stay active – Sleep is needed to give the body energy to get through its daily activities. Conversely, daily activities are needed to tire the body out for a good night of sleep. Consider adding physical activities into your daily schedule so you can settle into bed between the covers each night, tired and ready for a good night of sleep.

Nobody enjoys walking around in a mental fog or having no energy during the day, so be sure to create the perfect sleep environment in your home for you and your family this spring. It will help you get the most out of every minute of your zzz’s.