Not getting enough sleep or enough quality sleep can not only lead to high blood pressure, inflammation and higher stress, but is also linked to cardiovascular disease, plaque build-up in the arteries and other heart issues.

Adults should aim for seven to nine hours of sleep each night, Dr. Indira Gurubhagavatula, a professor of medicine in the division of Sleep Medicine at the University of Pennsylvania, previously told HuffPost.

Keeping your bedroom cool and dark, and staying off your phone in bed can help make drifting off to sleep a little easier. Limiting caffeine and exercising during the day can also help with sleep regulation.

However, for those with insomnia, this sleep advice may be of little benefit. Instead, a sleep specialist can help determine the necessary steps to help you get proper rest, while also evaluating for any underlying sleep conditions (such as sleep apnea) that may be preventing you from getting high-quality sleep.

Heart disease is the number one killer of adults in the United States. While following a healthy diet and exercising are well-known ways to lower your risk, prioritizing good sleep is, too — without the long-term help of melatonin. 

This article originally appeared on HuffPost.