Most adults need somewhere between six and 10 hours of sleep each night. Different people need different amounts of sleep to feel rested. If you are frequently tired or irritable during the day and find yourself sleeping more on weekends, chances are you’re not getting enough sleep during the week. Getting a good night’s sleep has many benefits that support academic success. Research has shown the following benefits to a healthy sleep routine:

• Better memory: when you get a good night’s rest, your brain is able to take information from your day and sort and organize it. This makes it more efficient at retaining important information.
• Reduced risk of obesity: when you are sleep deprived, your body produces more of the hunger hormone called ghrelin which stimulates appetite and promotes fat storage. In addition, sleep increases leptin, a hormone that reduces appetite which in turn reduces our desire to snack.
• Improved immune system: sleep deprivation reduces our immune system’s ability to function, which means we are more likely to get sick. During sleep, the body releases proteins called cytokines which help heal infections and reduce inflammation.
• Improved mood: good-quality sleep has been shown to help reduce feelings of irritability, sadness and fatigue.