“A sleeping space with minimal noise, darkness, and optimal temperature, and comfortable sleep accessories like a good mattress and pillows promote good sleep hygiene.”Įveryone has an off night of sleep now and again, according to Dasgupta.

“Simple things like coziness are important too,” Behar says. Vigorous exercise (exercise can promote restorative sleep, but too much too close to bed can be counter-productive).Large meals, caffeine, alcohol, and nicotine.Screens like TVs, computers, smart phones, and tablets.Cultivate a tranquil bedtime ritual, which includes limiting the following during the hours immediately leading up to bedtime:.If this doesn’t work after about 20 minutes, move to another room and do something distracting in dim light until you feel sleepy again.If you wake up in the middle of the night and you’re unable to fall back asleep, try some deep breathing exercises or meditation.Aim to go to bed and wake up at the same time every day, even on weekends.He also recommends improving “sleep hygiene,” a phrase that refers to habits and conditions that can help you get a good night’s rest. If you’re consistently falling short of the 7-9 hours of nightly sleep goal, consider an earlier bedtime, Dasgupta recommends. Early Alzheimer’s disease in those predisposed to the condition may be worsened by sleep apnea, according to a study published in May in the journal Neurology.People who struggle to fall asleep and stay asleep may also be at a greater risk of a stroke, according to research published in June in the journal Neurology.People who get less than five hours of sleep each night are more than three times more likely to have a stroke than those who get the recommended seven hours, according to a study published in April in the journal Neurology.Those who don’t get enough high-quality sleep might have problems focusing and thinking clearly.Ĭopious medical studies support the need for adequate sleep, and quality sleep. Cognition: Sleep aids in learning and forming long-term memories.That’s why those who don’t get enough sleep may get sick more often. Immune systems: A particular type of immune cell works harder when you sleep.

Metabolism: Not getting enough quality shut eye may lead to insulin resistance, increased eating (especially of unhealthy foods), and decreased physical activity, all of which contribute to obesity, which carries its own health risks.

Heart and circulatory system: People who don’t sleep enough or wake up often may have a higher risk of heart disease, high blood pressure, obesity, and/or stroke.

And for children and teens, getting enough sleep aids healthy growth and development.Īdequate sleep supports the following body functions, the CDC says: When you sleep, your body performs work that supports healthy brain function and physical health. How you feel when you’re awake partially depends on what happens when you’re sleeping, according to the CDC. “It may give you some of the benefits of meditation”-and is certainly better than laying in bed stressing over the matter. “If you can’t sleep, lying restfully is the next best thing,” he says.

Should i sleep now or wake up early