If you’ve ever experienced a few nights of poor sleep, you’ll know what an impact it can have on your day-to-day wellbeing. Just missing a few hours of sleep can cause moodiness and irritability, a lack of concentration, and absent-mindedness. As adults, it’s tempting to think we can get by on less sleep and, in doing so, squeeze a few more hours into our busy days. But watch an exhausted toddler wail for a few minutes and you’ll get a sense of the profound physical affects that too little sleep can have upon our bodies and wellbeing. Some of these are short-term effects, like irritability, and can easily be reversed once you’ve caught up on some shut-eye, but getting less sleep than you need on a regular basis can have a long-term impact on your health.

Harvard Health reports that one in five American adults get less than six hours of sleep a night, which, over time, can have serious consequences.[1] The National Heart, Lung, and Blood Institute links sleep deprivation to increased risk of heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression.[2] On the flip side, consistently getting a good night’s sleep promotes a strong immune system and supports healthy brain function.[3] For most adults, a good night’s sleep means between seven and eight hours a night (your children and teenagers—and, I would argue, me—need more). If you regularly get less than that, and if you find yourself dozing off in front of the television or struggling to keep your eyes open in meetings, while reading, or during other quiet moments in the day, you may be experiencing sleep deficiency.

A consistent sleep schedule can help. Going to bed and waking up at the same time every day, including weekends and holidays, supports your body clock’s natural sleep-wake rhythm. If you are having trouble sleeping, get outside during the day and add some physical exercise to your routine (although Harvard Health advises that you avoid exercising just before bedtime). Examine your diet and aim to cut out big meals before bed, and any foods and drinks that are high in caffeine. That nightcap might not be helping either; Harvard Health suggests that you avoid any alcoholic drinks for at least two hours before you head to bed. Lastly, create a space that encourages calm and sleep. Keep your bedroom quiet, cool, and dark. The bright, artificial lights from TV, computer, and phone screens can be disruptive to sleep too, so resist the temptation to check email or Instagram in bed.

With the Move More Challenge just around the corner, this might be the perfect time to increase our daily physical exercise! But in addition to counting steps, many fitness devices will also track our sleep (and, if yours doesn’t, a pencil and paper on the nightstand will achieve the same result)—as Move More begins, I might also take this opportunity to evaluate my sleep patterns and get some extra zzzzzzzs. After all, it’s for my health.

If you are concerned that you may be suffering from a more serious sleep disorder, Emory Sleep Center may be able to provide treatment and care.

[1] https://www.health.harvard.edu/topics/sleep

[2] https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency

[3] https://www.health.harvard.edu/press_releases/importance_of_sleep_and_health