Sleep is often seen as a luxury. But in truth, getting enough sleep is as important to your health as eating the right foods, drinking enough water, exercising, managing stress and all of those other critical choices you make every single day.

According to the Centers for Disease Control and Prevention (CDC), adults should be getting at least seven hours of slumber per night to operate optimally (check out this handy CDC chart for other age group recommendations). If you’re not getting that much sleep—and you need a little incentive to do so—read on for seven reasons why you should strive for more slumber, and nine tips to help you do so.

This month is Sleep Awareness Month, after all, and what better way to celebrate than sleeping?

7 reasons why sleep is important

  1. It boosts your immune system. Influenza. Colds. COVID-19. RSV. These viruses—and more—are circulating, and you’re in a better position to fight them off if you’re well-rested. According to Nebraska Medicine, “Seven-hour sleepers are 300% less likely than five-hour sleepers to develop a viral infection.” So hit snooze in the name of immunity!
  2. It may help you stay trim. Scientists at Harvard believe that sleep may actually help you maintain a healthy weight. An article on the Harvard T.H. Chan School of Public Health references a number of studies, suggesting that “there is mounting evidence that people who get too little sleep have a higher risk of weight gain and obesity than people who get seven to eight hours of sleep a night.” It almost sounds too good to be true, right?
  3. It just feels good. Do we even have to explain this one? Who doesn’t love crawling under the blankets in their own little cave and shutting out the world for at least seven full hours?
  4. It may also ward off certain chronic diseases. The CDC reports that people who don’t get enough sleep are at higher risk for certain conditions, such as type 2 diabetes, cardiovascular disease, obesity and depression. Which means that sleeping really is good for your physical and mental health.
  5. It helps you think more clearly and improves your mood. If you’ve ever tossed and turned all night, only to have to get up in the morning and miserably plow through a full day of work or school, you know what a toll that restlessness takes. It can make you feel distracted and irritable, and even your thinking can feel muddied or scattered. That moodiness could also take a toll on your social life, whether it’s friends, family or work colleagues.
  6. It keeps the roads—and other human beings—safer. One in 25 adults has fallen asleep while driving, according to the CDC. Drowsy driving is responsible for thousands of vehicle crashes and hundreds of deaths every year. So the next time you’re tired, think about the important lives of the drivers, pedestrians and cyclists on the road, and avoid getting behind the wheel until you’re well-rested.
  7. Because … dreams! When else can your fantastical, creative brain totally take over, and devise scenarios that may or may not mean something to your subconscious?

9 ways to improve your sleep

If you just read the list above and are feeling irritable or anxious, well, it may be because you haven’t been getting enough sleep, and we know that can be annoying. To minimize the tossing and turning, try these ideas to become a better sleeper.

  1. Evaluate your surroundings. The best scenario for sleep is in a room that’s cool, dark, quiet and free of screens and technology, says the CDC. Do a spin around your bedroom and make any changes necessary before bedtime to transform it into a sleep sanctuary.
  2. Watch what you consume. Caffeine and alcohol can both disrupt sleep, and a big meal can make it difficult to fall asleep and stay asleep, as can hunger. Focus on how food and drink impact how you feel and how you sleep. Try keeping a sleep journal to detect any patterns.
  3. Up your exercise routine. If you’re having trouble falling asleep, moving your body could help. Think about joining a sports team, training for a race or just increasing your steps during the day. Tire out your body and, hopefully, your brain will follow.
  4. Stick to a schedule. It can be so very tempting to sleep in on your days off. But resist! On weekdays and weekends alike, follow the same routine by going to bed at the same hour and waking up at the same hour. Soon, your body will learn to expect it.
  5. Sort out your stressors. If your brain is on fire with anxiety at night, think about what’s nagging you and find a way to work with it. That might mean learning to meditate, exercising, keeping a journal or any number of other activities.
  6. Avoid napping. We know, we know, we said more sleep is good, so napping should be great, right? Not if it’s getting in the way of your nighttime sleep. Even if you had a night of restless frustration, try and stick it out and go to bed at your regular time.
  7. Address any physical discomfort. If there’s an ailment that’s keeping you up, try and solve that problem. Maybe it’s as simple as getting a new pillow for your aching neck, or putting a pillow between your legs to alleviate pain or pressure in your legs, hips or ankles. Solve what you can on your own, and talk to your doctor about anything that still lingers.
  8. Relax before bedtime. What’s something you enjoy that also puts your mind at ease? Start rolling those into your regular bedtime routine. Maybe that means taking a bath, reading a book, stretching or meditating. Whatever works for you!
  9. If you’re still struggling or exhausted, talk to your doctor. If you try all of these tips—and more—and find that you’re still not getting enough sleep, you may have a sleep disorder. Another possible indicator of a sleeping disorder, according to the Cleveland Clinic, is if you’re feeling tired during the day even though you slept for seven or eight hours the night before. If these things sound familiar, you’re not alone! According to the Sleep Apnea Foundation, 50 to 70 million Americans experience sleep problems. Reach out to your doctor and ask for help. They may be able to offer advice, or refer you to a sleep clinic to learn more. 

Of all the “awareness” months, Sleep Awareness Month is a favorite. If you’re not getting enough of that favorite pastime, this is a great reminder to take charge and address it. In the long run, you’ll be glad you did.