Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles.
Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more.

Sleep Better Perform Better


Wake Up at the Same Time Every Day

By waking up at the same time every day, you’ll also train yourself to go to bed at the same time every night. Your body will start to release sleep hormones at the same time every night, making you feel tired. This is called “setting your circadian rhythm.

Exercise Earlier

People sleep significantly better and feel more alert during the day if they get at least 150 minutes of exercise a week—or a little more than 20 minutes daily. The secret here is timing – Intense exercise releases adrenaline, which can interfere with sleep, so high-intensity exercise is best done in the mornings or early afternoons, but mild- to moderate-intensity exercise can be done at any time.

Cut the Caffeine

Whether your vice is coffee, energy drinks, soda, or chocolate, stop the caffeine six hours prior to bed.


Those who meditate for 20 minutes daily are able to significantly improve their quality of sleep. Try meditating after work to recharge after a long day.

Stop Eating at Night

In general, it’s best to stop eating three hours before bed to allow food time for digestion.

Turn Off the Lights

The blue light from your computer or phone can screw with your sleep. It suppresses production of a brain chemical called melatonin, which helps us fall sleep. Turn off the lights two hours before bed.

Sleep Better Perform Better

Benefits of Sleeping:

Improves memory
Live longer
Spur creativity
Improve your performance
Have a healthy weight
Sharpen attention
Lower stress

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