Sleep is critical for mind and body health. Without it, the effects can be severe. But what if you suffer from insomnia? Below, neuroscientist Claudia Aguirre provides 7 healthy tips for a better night’s sleep:

1. Aim for power hours. Sleep the recommended amount for a restorative night. That is: between 9 and 12 hours for school-aged children, 8 to 10 hours for teenagers, and 7 to 9 hours for adults. [Animation by TED-Ed]

2. Ban the blue. Filter the blue light of your electronic device and sleep better. Studies show that blue light from electronic devices can delay sleep onset and affect overall circadian rhythm. [Animation by Javier Saldeña/TED-Ed]

3. Spoon. Sleeping on the side may help the brain clear waste more efficiently than sleeping on the back or belly. [Animation by TED-Ed]

4. Breathe deep. Deep breathing triggers the body’s relaxation response. What’s more, inhaling can drive cerebrospinal fluid flow to help clear brain waste and oxygenate the brain. [Animation by TED-Ed]

5. Don’t overdo it. Science is still working this one out, but there are some cases where too much sleep can pose a health risk. Better set that alarm. [Animation by Alan Foreman/TED-Ed]

6. Exercise. Lab experiments show that regular exercise can protect the brain from sleep deprivation-induced memory deficits. [Animation by Andrew Zimbelman/TED-Ed]

7. Keep cool. You just might get a better night’s rest if you sleep in a cool room (or stick your feet out). [Animation by TED-Ed]

For more health tips from experts, check out 7 TED-Ed Lessons for a healthier you.

Author bio: Claudia Aguirre is a neuroscientist and the author of several TED-Ed Lessons, including What would happen if you didn’t sleep? and Does stress cause pimples?

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Tags: GIFs, Sleep