Milan Markovic
October 10, 2016 AT 08:51 PM EDT

More than half of millennials admit to having a difficult time falling asleep, according to the American Psychological Association (APA). However, sleep is essential to feeling and looking healthy. “When you don’t sleep, you actually thin the epidermis where your wrinkles show up. The dehydration gest magnified and you look older than you are and you feel older than you want to be,” says Dr. James Rouse, naturopathic physician and cofounder of Healthy Skoop protein powders. To avoid these and other harmful effects of sleep deprivation, we asked Dr. Rouse to give us his tips for achieving the best sleep ever.

Power Off

“The first one is the most difficult. It is actually giving yourself permission to power down. We call it the digital sunset—when the sun goes down, power all things down. Now, for you millennials out there who think you’re going to miss something important, here’s the beautiful thing: studies show that the more you give yourself permission to disengage from social comparison, your happiness levels go up, at the same time your physiology for sleep improves.”

Be Grateful

“Within two hours of your dinnertime, write down five things you’re grateful for. Studies at University of California, San Francisco, show that when you write down five things that you’re grateful for, your sleep quality improves and at the same time, you lower the stress hormones that actually drive the thinning of the epidermis.”

Keeping It Cool

“Create a cool room. The hotter your room, the more less likely you are to sleep well. Here’s the opportunity: sleep naked. Your core body temperature lowers and the opportunity for your physiology, your natural hormonal harmony, increases and you sleep so much better.”

The Climax

“This is a real fun one. You get an opportunity to do something for yourself or with someone. Orgasms are shown to improve oxytocin. Oxytocin is the love hormone that’s released when you have an orgasm, which in turn improves your sleep physiology.”

Night Cravings

“If you want to have something before bed, here are two things you can consider: a glass of milk, that’s going old school, or Healthy Skoop Sleep Protein powder. [It’s] a wonderful blend of all the good things that help you harmonize your sleep chemistry.” 

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