Your brain and body will thank you for catching a few Zzzzzs.

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Kayleigh DeMace

Sleep is a fundamental part of life. And while scientists are still not entirely sure what it does, we do know it impacts our performance throughout the day. Find ways to prioritize resting at night so you’re recharged for the next day.

It benefits you in so many ways to get enough sleep:

Boost your brainpower

Rest helps your brain function at its best. This will improve your productivity, your ability to concentrate, and your emotional intelligence. If you get good sleep, you’ll be more empathetic. You won’t yawn when your friend is upset about a breakup. And you’ll find the right words to encourage an overworked colleague.

Bonus: Getting enough sleep has the added perks of sharpening your memory and problem-solving skills, no matter your age.

You need to revitalize your body

If you’re hitting the gym, sleeping well can improve your workout. “When you sleep well, your muscles are able to fully rest and recover so you won’t drag your feet at the gym,” says Dr. Boris Gilyadov, sleep medicine specialist and family physician.

You’ll be less likely to develop heart disease, heart attack, stroke, depression, and inflammation with enough sleep. Plus, your immune system will be functioning at its best, so you’ll be able to resist viruses and bacteria.

Lack of sleep causes what effects?

It’s not just children who suffer from sleep deprivation – it’s both adults and children. Stress, anxiety, narcolepsy, and sleep apnea can all contribute to sleep deprivation. Other effects of poor sleep? Obesity, an increased sense of pain and a weaker response to vaccines.

Chronic sleep deprivation may also increase your risk of cognitive decline and dementia.

Sleep deprivation and poor sleep quality can have a direct impact on performance and behavior at school in children,” says Dr. Gilyadov. “Poor sleep quality includes frequent nighttime awakenings.”

What can you do to sleep better?

Set a routine: Get up and go to bed at the same time every day. Even on weekends.

Wake up, and get moving. Summertime is great for getting a better night’s sleep, according to Dr. Gilyadov. Being outside and exercising reduce stress, which directly impacts your rest.

Don’t sleep too much. If you’ve had enough sleep, don’t sleep more — because oversleeping isn’t good for you, either. It can raise your risk for diabetes, heart disease and stroke. Stick to that sleep schedule mentioned above.

Turn off your phone. Put the phone away at least an hour before bed. Exposure to blue light can shorten your slumber.

Having trouble sleeping? Talk to your doctor. They’ll help you find the right treatment to help you sleep better.

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