Getting to sleep seems like something that should come naturally to us. But far too often it's a challenge to get those quality ZZZs.

If you find yourself tossing and turning in bed or falling asleep only to wake up again a few hours later, setting a few bedtime rules might help, Dr. Craig Canapari, a pulmonologist and director of the Yale Pediatric Sleep Center, tells TODAY.com.

For him, that starts with having a consistent bedtime that allows enough time to get a full night's sleep — plus a solid amount of buffer time to doze off. "It's totally normal to spend 30 minutes or more, falling asleep," Canapari explains. "So you actually have to let yourself have a little bit more of an opportunity to get enough sleep at night."

That might mean you need to start your bedtime routine e

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