Want to Boost Your Mood? Try Going to Bed Early

A good night's sleep of the right length is key to proper functioning, as shown in a series of studies published in leading journals in recent years. Sleep directly impacts the brain, heart, and soul. Studies indicate that chronic lack of sleep critically affects health both in the long term and the short term, and insufficient sleep can negatively impact all body systems.

Even if you had a reasonable bedtime routine before, it's likely you experienced a change since the onset of war. The emotional and physical upheaval has caused many to alter daily schedules, including evening and night routines. A clear sign of insufficient sleep is a change in mood. If you're trying various ways to boost your mood and still feel down, you might simply need more quality sleep.

Studies Urge You to Get to Sleep

A study published in Nature in 2013 found that inadequate sleep can lead to decreased brain function. The study involved a group of young, healthy individuals and found those who lacked sleep showed declines in cognitive abilities such as attention, concentration, and problem-solving.

Another study published in JAMA in 2014 found that people who sleep less than six hours a night are at a higher risk of developing heart disease, stroke, diabetes, and more. The study included 4,417 men and women aged 65 to 85 and found that those sleeping less than six hours a night were 23% more likely to develop heart disease, 33% more likely to have a stroke, and 44% more likely to develop diabetes.

Of course, the recommended amount of sleep varies from person to person, depending on age, physical activity, and health. Generally, adults need 7-8 hours of sleep a night, while children and teenagers need 10-12 hours.

Why You Should Stick to a Bedtime

• Boosts Brain Function: A full night's sleep gives the body the chance to process information and strengthen memory. It also helps improve cognitive abilities like attention, concentration, and problem-solving.
• Reduces Stress: Sleep helps reduce stress and anxiety levels by releasing various hormones such as growth hormone and serotonin.
• Body Renewal: Sleep allows the body to renew and heal. It helps repair cells and tissues and strengthens the immune system.
• Disease Prevention: Sleep provides protection against many diseases such as heart disease, stroke, diabetes, and more.

How to Restore Your Sleep Routine and Enhance Your Mood

• Disconnect from screens, news, and updates at least an hour before bed, or at least don’t bring your phone to bed!

• Get to bed at a reasonable hour: The best hours for sleep are between 10:00 PM and 6:00 AM. During this time, levels of melatonin, the hormone that makes us sleepy, are highest. Additionally, the body renews and repairs during the night, so it’s important to allow this time.
• Create a quiet, dark sleep environment an hour or two before getting in bed. Dim the lights at home, use soft side lamps, and create a nighttime atmosphere.
• Establish a consistent sleep routine and stick to it. Your routine might include a warm shower before bed, wearing comfy pajamas, and reading a book (not your phone!) in bed. Afterward, of course, recite the Shema and darken the room.

• Avoid caffeine and eating before bed.
• Engage in regular physical activity during the day, but not too late in the evening.
• It’s beneficial to keep a book of prayers or Psalms by your bed. The sacred words read before sleep reach both the heart and soul, helping the mind to relax and drift into a peaceful sleep.