Catch some Zzz's

Adults should be getting 7 or more hours of sleep a night.

The quality of your sleep is just as important as the quantity.

Not sleeping enough can cause the following short-term effects:

Sleep deficiency can cause problems with learning, focusing, and reacting. You may have trouble making decisions, solving problems, remembering things, managing your emotions and behavior, and coping with change. You may take longer to finish tasks, have a slower reaction time, and make more mistakes. Lack of sleep effects mood, including feeling irritable, depressed, or anxious, can cause Headaches, decreased immune system effectiveness, metabolism problems and a higher risk of developing Type 2 diabetes,

feelings of fatigue. Getting less than seven hours of sleep a night has been linked with poor health, including weight gain, high blood pressure, heart disease, stroke, and depression.

Sleep Tips

1. Pay attention to what you eat and drink

Don't go to bed hungry or stuffed. Avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up. Nicotine, caffeine, and alcohol have stimulating effects that can take hours to wear off.

2. Stick to a sleep schedule.

Set aside no more than eight hours for sleep. Most people don't need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including weekends. If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired.

3. Create a restful environment

Keep your room cool, dark, and quiet. Cut out screens an hour before bedtime. Consider using room-darkening shades, a fan, or other devices to create an environment that suits your needs. There are white and pink noise machines help put you to sleep.

Calming activities before bedtime, such as taking a detox bath, might promote better sleep.

4. Include physical activity in your daily routine

Regular physical activity can promote better sleep but not too close to bedtime.

Spending time outside every day might be helpful, too.

5. Manage worries

Try to resolve your worries or concerns before bedtime.

Stress management might help. Meditation also can ease anxiety.