Want to feel happier, more alert, have better skin, better memory, and be more productive at work? The solution isn’t a magic pill or something you can buy. The way to achieve all this is something that comes very natural to your body. It’s sleep!

Sleep is a biological necessity and its significance impacts every aspect of your health and your life. Studies show that individuals with at least 8 hours of sleep score higher on tests, had better memory skills, and even made better drivers. If you’ve ever seen a sleep deprived toddler you know how cranky they can be. Sleep deprived adults aren’t that far off. Adults that sleep for a full 8 hours are happier, have higher self-esteem, and have had fewer issues with depression and anxiety. The physical benefits of getting a full night’s sleep will boost your immune system, help build muscle, and will show fewer signs of aging.

Here are a few tips for a good night’s sleep:

• Establishing a bedtime routine will help regulate your sleep cycle. Finding activities, such as light reading or bedtime yoga or meditation can put your mind and body at ease.
• Avoid any and all electronic gadgets for at least an hour before bed time. Those emails can wait until the morning!
• Stay clear of caffeinated and alcoholic beverages before bed. A nightcap may feel like it’s easier to fall asleep but it actually causes you to wake up more frequently.
• Exercise! Everyone knows the benefits of exercise are endless. Even a few minutes of physical activity added to your day can make a huge difference in your sleep pattern. Just be careful not to do it too close to bedtime!
• Make your bedroom a sleeping oasis: Paint it a tranquil color like a calming blue or a peaceful yellow. Get rid of bright digital clocks and noisy electronics that may disrupt your shuteye.
• Keep your bed reserved for you and your mate. As much as you enjoy cuddling Fido, Fluffy and Junior, pets and babies can disrupt your sleep.

When you get a full night’s sleep, you not only are doing something good for yourself but you are also helping your coworkers, employer, family, and neighbors. Simply put, sleep is quite possibly the best thing you can do for your mental, emotional and physical health.

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