NEW YORK (WLNY) — Lack of sleep can have some serious effects on our health – both mentally and physically.

So how can you get a good night’s sleep without taking sleeping pills?

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Lisa Haney from Fitness magazine joined us on The Couch with suggestions and some high tech gadgets to help us catch some Z’s.

Most importantly, she said, we need a good environment.

“Make your bedroom into a sanctuary that’s only for sleep,” she said. “Block out as much light as you can, as much noise as you can.”

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Temperature is also important.

Don’t be tempted to crank up the thermostat. Instead, keep the temperature at 65 degrees.

Finally, put down that wine before dinner. Haney said drinking right before bed is just as bad as having an after-dinner cappuccino.

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You can have a glass of wine with dinner, but cut yourself off about three hours before bedtime.