You know those people among us who claim to function perfectly on 4 to 5 hours of sleep per night – the ones who act as if they are on a higher evolutionary plane than the rest of us. Well listen up short sleepers…chronic lack of sleep can wreak havoc on your health – on everyone’s health. Evidence suggests that all of us human adults need seven to nine hours of sleep per night to function optimally. According to the National Institutes of Health, “Studies find that the less people sleep, the more likely they are to be overweight or obese, to develop diabetes, and to prefer eating foods that are high in calories and carbohydrates.”

Sleep helps us to maintain a healthy balance of the hormones that make us feel hungry (ghrelin) and the hormones that make us feel full (leptin). Lack of sleep can make ghrelin increase and leptin decrease. So getting too little sleep can actually increase our appetite.

And sleep not only impacts our appetite, it can also influence our food choice. During times when we’re tired, stressed, and depressed we tend to choose less healthy food options, which are often high in sugary carbohydrates and low in nutrient-rich vegetables and fruits. Eating these sugary foods can impact our blood sugar levels, which causes us to crave more sugar.

Sleep is important for our bodies for so many reasons. During sleep, your body performs a number of critical tasks, including neutralizing and processing toxins, replenishing energy to your different organs, processing memories and assimilating information. So sleep is crucial for maintaing a healthy body and mind.

If we’re well rested, we naturally feel better mentally and are more able to choose healthy lifestyle behaviors, compared to when we’re sleep deprived and suffering from brain fog. I know that when I don’t get enough high-quality sleep, my stress levels elevate and my coping strategies diminish. I also tend to become more emotional and notice that my appetite increases. During these times, I have to focus on making sleep a priority.

The following ideas might help you to create a good sleep routine:

1. Turn off your phone, iPad, and computer by 8 p.m. — this allows for reduced stimulation before bed and can help with better-quality sleep.
2. Read a book rather than watching an action movie before you go to sleep.
3. If you currently sleep less than seven hours a night, commit to going to bed 20 minutes earlier.
4. Take time to physically move your body during the day — go for a walk, do some yoga, take an exercise class, go for a bike ride, run, dance – whatever you prefer – just move. This may help you fall asleep more easily. You do want to avoid exercising at least two hours prior to going to bed – as this can be stimulating rather than relaxing.
5. Talk to your friends during the day. Staying connected – sharing our thoughts, concerns, joys, and news – helps us to feel a part of something larger, which can help reduce stress in our lives.