Good sleep supports our overall health, including cognitive performance, mood, and long-term heart health. And now it is clear that the quality and duration of our sleep determines how young we are.

A study conducted by researchers at Stockholm University found evidence to suggest that sleep directly affects our sense of vitality (youth). Similarly, poor quality sleep is linked to feeling less energetic (older).

The study, published earlier this year in the scientific journal Proceedings of the Royal Society B, explored the link between sleep quality and duration and feeling young. The results showed that getting the sleep our bodies need makes us feel younger than we actually are, and that sleep deprivation makes us feel older than we are.

Here is a closer look at the results of this study. In addition to investing in the best mattress for your sleep needs, we'll explore how getting a better night's sleep tonight can boost your energy levels and make you feel younger tomorrow.

We already know that sleep duration affects how old and young we look (yes, sleep for beauty is real). But there is also evidence that sleep is also related to how young you feel.

As part of their study, researchers at Stockholm University first asked 429 people aged 18 to 70 how many days in the past 30 days they had not slept and how old they felt. On average, participants felt 0.23 years older for each night of sleep deprivation they experienced.

Next, in the second phase of the study, 186 participants aged 18 to 46 years restricted their sleep to 4 hours per day for two consecutive nights. On average, this group of participants felt 4.4 years older, some as much as 6 years older.

Then, after two nights of adequate sleep (9 hours), participants were again asked about their energy levels. At this time, participants felt on average 4 years younger.

Researcher Leonie Balter of the Department of Psychology at Stockholm University said, "Sleep protection is very important for maintaining a youthful feeling. Because both youthfulness and alertness are important for one's drive to be active."

Energy levels are directly affected by the quality and quantity of sleep. In order to increase energy levels and feel more youthful, it is important to make sleep a priority.

Daytime lethargy leads to lifestyle habits that further disrupt sleep quality and perpetuate the cycle of sleep deprivation. Tiredness can lead to cravings for sugary snacks and beverages, but studies have shown that consuming sugar, especially within three hours of bedtime, can disrupt sleep. The short-term drowsiness of a can of soda is not worth the disruption to sleep (and further grogginess the next day), so switch to water and a piece of fruit instead.

Our energy levels naturally rise and fall during the day. Serotonin is the hormone that is secreted upon waking to make us feel awake and refreshed, and melatonin is the hormone that is secreted to signal it is time to sleep. However, blue light emitted from screens and devices affects the secretion of these two hormones, making it difficult to establish a healthy sleep-wake cycle. If you want to sleep well tonight and feel more energized tomorrow, don't reach for your smartphone as soon as you wake up and turn off your devices two hours before bed.

Sleep hygiene is a term used to describe a bedtime routine or habit. Establish a regular sleep schedule, clean up clutter in your bedroom, and create a bed environment that allows for a good night's sleep. This means making sure that the temperature is appropriate, that ambient light is blocked out, that appliances are turned off on the wall side, and that you are sleeping on the most comfortable mattress for your body type and sleep needs. At a basic level, sleep hygiene is about creating an environment that makes you want to retreat and relax.

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