Why Regular Sleep Matters
Sleep isn’t just rest — it's essential to many bodily systems, mental health, and long-term well-being. Here’s what the research shows & how to improve your sleep.
Health Benefits of Good Sleep
- Immune function: Proper sleep helps your immune system fight disease more effectively.
- Memory & Learning: Sleep is vital for consolidating memories and improving learning.
- Mood & Mental Health: Lack of sleep is linked to increased risk of anxiety, depression, mood swings.
- Metabolic Health & Weight Management: Good sleep helps regulate appetite, hormones; reduces risk of obesity and diabetes.
- Cardiovascular Health:
Sleep Recommendations
- Aim for **7-9 hours** of quality sleep per night.
- Keep a regular sleep schedule — go to bed and wake up at the same times daily.
- Create a calming bedtime routine: limit screens 30 mins before bed, relax with reading or gentle stretching.
- Optimize sleep environment: dark, cool, quiet. Use blackout curtains; ensure bed is comfortable.
- Avoid heavy meals, caffeine, or stimulating activity close to bedtime.
- Stay physically active during the day — exercise supports better sleep.
Sources: Harvard Medical School, SleepFoundation.org, UC Davis Health.