A good night’s sleep is just as important as regular exercise and a healthy diet.

Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).

It can also cause weight gain and increase disease risk in both adults and children (5Trusted Source, 6Trusted Source, 7Trusted Source).

In contrast, good sleep can help you eat less, exercise better and be healthier (2Trusted Source, 8Trusted Source, 9Trusted Source, 10Trusted Source).

Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep (11Trusted Source, 12Trusted Source).

If you want to optimize your health or lose weight, then getting a good night’s sleep is one of the most important things you can do.

Here are 17 evidence-based tips to sleep better at night.

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