Many people think of sleep as wasted time. When we are busy, sleep is often the first thing we give up. However, scientists now believe that sleep is one of the most important things we can do for our health and our brain.
While we sleep, our brain is surprisingly active. It sorts through the information we collected during the day and decides what to keep. Important memories are moved into long-term storage, while less useful details are deleted. This is why students who sleep well after studying usually remember more than students who stay up all night.
Sleep also helps our body to recover. During deep sleep, the body repairs muscles and produces hormones that control growth and appetite. People who regularly sleep less than six hours a night are more likely to feel hungry, gain weight and catch colds.
So how much sleep do we need? Most adults need between seven and nine hours a night. Experts suggest going to bed and waking up at the same time every day, even at weekends. They also recommend avoiding screens for an hour before bed, because the blue light from phones and laptops makes it harder to fall asleep.
If you are learning a language, sleep might be your secret weapon. Reviewing new words just before bed, and then sleeping well, can help your brain to remember them the next morning.