“If you just take five minutes to go to the bathroom, get a glass of water, stretch and come back to your desk, that little thing is going to be helpful,” Baylac says. Many of us run on only a few hours of sleep. But Salvador says sleep deficits can impair cognition, memory and decision-making. The problem is we’re too ramped up from the day to relax by evening. “Most people will tell me, ‘I get my kids set up for bedtime, put them to bed, get ready for work and check my last couple of emails. Then, I pop into bed and can’t sleep.’ But they haven’t transitioned to rest,” he says. His solution is to begin a wind-down routine 30 to 60 minutes before bed. This could include taking a shower, brushing your teeth and deep breathing – anything that signals it’s time to go to sleep. Also, turn off your electronics at night.

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