Better-sleep plan starts tonight for body and brain

About one in three adults do not get enough sleep, and experts say seven to nine hours nightly supports physical health and cognitive function; the article lists common behaviors and simple daily habits experts suggest to improve sleep consistency.

Many adults are not getting the sleep they need, and that has both short- and long-term effects on the body and brain. The Centers for Disease Control and Prevention reports that about one in three adults lack sufficient sleep. Health and sleep experts describe how sleep supports processes such as blood pressure regulation, hormone balance, memory consolidation, and waste clearance in the brain. The article also gathers practical habits experts suggest to make sleep more consistent. Key facts: - The CDC reports about one in three adults do not get enough sleep. - Health groups such as the American Academy of Sleep Medicine link chronic poor sleep to higher risks of heart disease, diabetes, obesity, and some cancers. - Researchers describe sleep as a time when the brain rehearses learning-related activity and clears fluid that supports next-day cognition. - Psychologist Whitney Roban recommends waking at a regular time daily and getting light in the morning to help set the circadian rhythm. - Experts quoted in the article suggest staying active during the day, avoiding caffeine after about 2 p.m., setting a brief daytime period to note worries, skipping late alcohol, and avoiding large meals within three hours of bedtime. - The article mentions BrainHQ as a brain-training program described as designed to support cognitive skills. Summary: Quality sleep affects both physical health and thinking. The article lists several everyday habits experts suggest to support steadier sleep patterns; specific next steps beyond these suggestions are undetermined at this time.