"The groundwork of all happiness is health." - Leigh Hunt

Sharpen considering skills with a greater night's sleep.

Image: Thinkstock

Getting more sleep can assist eliminate fuzzy considering and restore clarity.

Getting seven to eight hours an evening can make it easier to regain clarity and improve memory.


Lack of sleep can contribute to an extended list of health problems reminiscent of heart disease, hypertension, diabetes, obesity, and even early death.


There are many explanation why people don't get enough sleep, the most important reason being not making enough time. Other common causes include insomnia (difficulty falling or staying asleep). negative effects of medicines; sleep apnea (a sort of sleep-disordered respiratory); restless leg syndrome; and chronic conditions reminiscent of heartburn, heart disease, thyroid disease, depression, and narcolepsy (sleep/wake regulation disorder). Late-night exposure to television and computer screens, in addition to the sunshine from smart phones, can keep us awake, stimulate our brains, and make it difficult to go to sleep.

Age is one other offender that affects your sleep. You may find that the older you get, the longer it takes you to go to sleep. Sleep quality also deteriorates, leading to dozens of wakes throughout the night.

what are you able to do

The excellent news is that there are various ways to get more sleep. “You can actually make up for lost sleep and restore focus and clarity,” says Dr. Epstein. “You can lose brain fog within a week. But start now; the longer you sleep, the more sleep you can get.” Gee, the longer it’ll take you to go to sleep.” . He recommends that you simply aim for seven to eight hours an evening. (The concept that older adults can function well in fewer hours is a myth.) Try the next strategies to start.

  • Check for root causes. Certain conditions or medications can interfere together with your sleep patterns. Treating a condition or adjusting medication could also be all it takes to revive higher sleep.

  • Practice good sleep hygiene. Use your bed just for sleeping and sex, block out as much noise and lightweight as possible, go to bed and get up at the identical time on daily basis, and get off the bed should you're not asleep inside 20 minutes.

  • Appendix with naps. If you may't get enough sleep at night and sleep throughout the day, sleep can assist. It is best to take a brief afternoon nap before 5pm. Sleeping late within the day can disrupt sleep in a while. If your problem is falling asleep at night, avoiding daytime naps can assist increase your sleep drive at bedtime.

  • Exercise first, not later. Exercise stimulates the brain, so ensure that you exercise not less than three hours before you are available in.

  • Watch your weight loss program. Avoid foods that promote heartburn, and don't eat late at night. Lying down after eating promotes sleep-disrupting heartburn. Avoid caffeinated foods and drinks (chocolate, tea, coffee, soda) not less than six hours before bed. Avoid alcohol not less than two hours before bedtime. It may make you’re feeling drowsy at first, but several hours later it acts like a stimulant—and disrupts sleep. And don't drink an excessive amount of water before bed, in order that midnight bathroom trips are reduced.

  • See a sleep specialist. If your individual efforts aren't working, you'll need to seek the assistance of a sleep skilled to diagnose your problem and each behavioral therapy and possibly drug treatment.