Your brain recharges while you sleep, helping you learn and remember information. When you’re well-rested, it is easier to make decisions, solve problems, control emotions, and deal with change.
Research also points to possible physical risks of not getting enough sleep. Ongoing lack of sleep is linked to increased risk for heart disease and hypertension, kidney disease, stroke, high blood pressure, mood disorders, and diabetes. It can also contribute to obesity by increasing feelings of hunger and lowering feelings of satisfaction after eating.
Creating healthier sleep habits
The Mayo Clinic recommends seven to nine hours of sleep each night for adults over age 17. When was the last time you hit that mark? Here are some tips and tricks to improve your sleep habits:
- Set a sleep schedule and stick to it. By waking up and going to bed at the same time every day (yes, even on the weekends!), your body develops a routine that could help you fall asleep faster and stay asleep longer.
- Eat healthy. Recent studies have shown that eating habits can impact sleep. Try to eat a well-balanced diet with limited saturated fats and sugars, reduce late-night snacking, and eat light portions for dinner.
- Limit screen time. The blue light on phones, computers, and TVs can actually trick the brain into thinking it is daytime. Experts recommend staying away from screens two to three hours before bedtime. That means no more late-night scrolling through social media or watching Netflix.
- Exercise daily. Exercise can improve how well and how long you sleep. For some people, exercising late in the day can actually have a negative effect on sleep. Try to vary the timing of your physical activity to find the time that works best for you.