There are few things in life that moms crave more than a full night of sleep. From the moment their alarms go off, a list of things to do that day compete with the desire to hit the snooze button a few times or turn off the alarm entirely. Without proper sleep, parents struggle through the day and have a hard time taking care of the kids and themselves. Fortunately, it’s possible to improve your sleep quality and the quantity of sleep you get, even if your children keep you up at all hours.

For example, most people rely on caffeine to get through the day. While a small cup of coffee improves concentration and wakes you up, caffeine in excess can lead to anxiety and insomnia. One way to improve your ability to fall asleep is to cut out caffeine six hours before bed. This extends beyond your afternoon coffee or drinking soda with dinner. Protein bars, ice cream, and candy or chocolate all have caffeine, which can keep you up. Skipping dessert can help your sleep schedule and your waistline. To sleep better, you don’t have to dramatically change your lifestyle. Rather, simply evaluate opportunities for small changes throughout the day.

Check out the infographic below created by Benjamin Franklin, The Punctual Plumber. There are tips for getting more sleep and explanations for why your sleep might suffer in the first place. You might realize improving your sleep is as easy as changing a few small habits and rallying the family around these changes.