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 Source2Trusted Source3Trusted Source4Trusted Source5Trusted Source).

It can also cause weight gain and increase disease risk in both adults and children (5Trusted Source6Trusted Source7Trusted Source).

In contrast, good sleep can help you eat less, exercise better and be healthier (2Trusted Source8Trusted Source9Trusted Source10Trusted Source).

Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep (11Trusted Source12Trusted 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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