Good sleep quality is essential, and contributes to your overall health and well-being. The sleep experts recommend that adults get 8 hours sleep per day.

Knowing this recommendation for how much sleep you need is a first step. Then It’s important to reflect on your individual needs based on factors like your activity level and overall health. And then apply these healthy sleep tips, so that you can actually get an optimal nights sleep.

Below is a list of 7 amazing health benefits of getting a good nights sleep:

1. Sleep Boosts Your Immune System

When your body is well rested, you are better able to fight off whatever colds are circulating. And according to the well-rested sleep experts, proper sleep can also make vaccines more effective, which is obviously advantageous.

2. Sleep Improves Your Heart Health

Not getting enough rest can lead to heart problems. That’s because a lack of sleep can cause your body to release cortisol, a stress hormone that triggers your heart to work harder. Just like your immune system, your heart needs rest in order to function.

3. Mood Improvement

If you sleep well, you wake up feeling rested. Then the trials and tribulations of your day won’t be as overwhelming. So, go to bed early tonight and your peers will thank you for it.

4. Rest Increases Productivity

Sleep has been linked to improved concentration and higher cognitive function, both of which can help you be successful at work. But one restless night can leave you feeling frazzled, making it more likely that you’ll make mistakes that a cup of joe won’t be able to fix.

5. Lack of Sleep Is Unhealthy

According to recent studies, you’re twice as likely to get in a car accident when you’re cruising on poor sleep compared to if you get a full eight hours. That’s because your reaction time slows way down when your brain isn’t fully rested.

6. Sleep Increases Exercise Performance

Researchers studied the effects of sleep deprivation on athletes and guess what they found? When they didn’t sleep well, they weren’t very good athletes. A good nights sleep helps with hand-eye coordination, reaction time and muscle recovery.

7. Sleep Improves Brain Health

Even though sleep gives your body the rest it needs, your mind is still hard at work. It’s actually processing and consolidating your memories from the day. If you don’t get enough sleep, who knows where those memories go. Who knows, your mind might even create false ones.