After a long day, the last thing you want to deal with is an “okay” slumber. Your zzz’s should be refreshing, heavenly, and blissful, but unfortunately there are habits that are preventing us from getting our much-deserved beauty sleep. We’ve rounded up some of the most common so that you can nix them before bedtime and get your full eight hours.

Avoid spicy food before bed
Research shows that eating spicy foods before hitting the sack may cause bad dreams. Not ideal. So try to avoid spicy foods (or any foods) for at least two hours before bed to ensure that your sleep cycle isn’t interrupted by nightmares… or indigestion.

Say goodnight to your phone
Bad news: Snapchat story time doesn’t help you fall asleep. It can actually prevent it. The blue light emitted from your screen makes your brain think it’s time to wake up, which can lead to countless hours of staring up at your ceiling. Avoid electronics before bed by saying goodnight to your phone before your shower, and getting right into bed after finishing your nightly skincare routine. Hello, less eye bags.

Resist the urge to nap
We know, this one can be hard. But if you’re exhausted at the end of the day and all you want to do is crash on your couch for a couple of hours, you should probably think twice. Napping throughout the day is linked to not-so-great sleep, because your body doesn’t feel as tired any more once you hit the sheets. Solution? Limit your naps to 30 min or go to bed early. There’s nothing wrong with 10 hours of sleep!