Although evidence is accumulating on the importance of a good night's sleep for healthy eating and activity behaviors, existing research has mainly been conducted in high-income, developed countries with limited sociocultural variability. This study is the first to examine the associations between sleep patterns and lifestyle behaviors in children from 12 countries in five major geographic regions of the world. Multilevel modeling analyses were used to account for the hierarchical nature of the data.
Sleeping well directly affects your mental and physical health. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need. Just as the way you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine. Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips, you can enjoy better sleep at night, boost your health, and improve how you think and feel during the day. Try to go to sleep and get up at the same time every day. If you need an alarm clock, you may need an earlier bedtime.
Healthy Sleep Tips
Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function 1 , 2 , 3 , 4 , 5. It can also cause weight gain and increase disease risk in both adults and children 5 , 6 , 7. In contrast, good sleep can help you eat less, exercise better and be healthier 2 , 8 , 9 , Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep 11 , If you want to optimize your health or lose weight, then getting a good night's sleep is one of the most important things you can do. Your body has a natural time-keeping clock known as your circadian rhythm 13 , It affects your brain, body and hormones , helping you stay awake and telling your body when it's time to sleep 14 ,
Healthy sleep habits can make a big difference in your quality of life. Having healthy sleep habits is often referred to as having good sleep hygiene. Try to keep the following sleep practices on a consistent basis:. Healthy Sleep Tips. This content was created by the National Sleep Foundation.