Despite prevailing fears, lost z’s will not do you in. But there is a strategy for catching up. Here, the new snooze rules.
FIRST OFF, one thing needs clarifying: If you feel alert and happy throughout the day, chances are you’re getting enough sleep, even if you’re not clocking the recommended amount, says Jim Horne, Ph.D., a professor emeritus of psychophysiology at Loughborough University in England and the author of Sleeplessness. And whenever a couple of nights, or even a full week, of bad sleep leaves you dragging, it’s still not a crisis—you can undo the damage. “There have been a lot of warnings that if you don’t get seven or eight hours every night, you’ll develop high blood pressure, diabetes, or obesity,” Horne says. “But the evidence shows that’s not true.” To get back on track after a few lousy nights, follow these easy research-based strategies.
Don’t worry about a one-off
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Power-Train Your Brain
YOU KNOW EXERCISE IS GREAT for your body and mood. But new research is showing that it can have an equally profound effect on your thinking skills. “Working out is one of the most powerful things you can do to strengthen the brain,” says Wendy Suzuki, Ph.D., a professor of neural science and psychology at New York University. “A single workout triggers physiological changes that improve mental function,” she says. You don’t have to go all out, either. “Taking a walk stimulates the release of serotonin, dopamine, noradrenaline, and endorphins and makes you feel calmer and happier,” Suzuki explains. Those effects last for several hours, but if you hit the gym regularly, they may persist long term. Exercise trains you to push yourself when your body is telling you to stop, and that may help you remain calm when under pressure, research from Macquarie University in Sydney, Australia, found. Working out also triggers the production of norepinephrine, a neurotransmitter that builds the brain’s resilience to stress.
Your Instant Stress Detox
When something upsetting happens, the best way to handle it is to deal with the negative feelings and let them go. “Not processing emotions appropriately can lead to depression or even high blood pressure,” says Mithu Storoni, M.D., Ph.D., the author of Stress-Proof. The most effective ways to de-stress, though, aren’t always the most obvious. Try one or all of these proven methods to reset and relax.
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