Do you have trouble sleeping? You’re not alone. Inadequate sleep is a major health issue in America.

Around one-third of people have trouble falling asleep, staying asleep, or sleeping for the recommended seven to nine hours.

There are a lot of possible reasons, from anxiety to chronic bladder problems. But two common situations may be the cause: light in the bedroom at night (from a TV, non-red nightlight, or outdoor light pollution) and lack of physical activity.

Research shows that around 40% of people sleep (or try to sleep) with light in the bedroom. That may be why one study found that those who were exposed to the highest levels of outdoor light at night saw their risk of cerebrovascular disease/stroke jump by 43% compared to people who sleep in the dark.

Insomnia troublemaker number two? Lack of physical activity.

A study in BMJ Open found that when participants got an hour of exercise two to three times a week, they were around 40% less likely to have trouble falling asleep, and just as less likely to report multiple insomnia symptoms.

Get an eye mask and heavy curtains/shades if light seeps into your bedroom from outside; limit indoor illumination to red night lights; and make sure to get three or more days a week of moderate to vigorous activity weekly.

Still having trouble sleeping? Talk to a sleep specialist.