Sleep and wellness are deeply connected. Science shows that chronic sleep shortfalls are linked to an increased appetite for sugary, high-fat foods. Plus, a new study shows that when adults sleep more, they eat less (and lose more weight). But that’s not all: Getting better zzz’s impacts almost everything in our bodies, from our brain to our heart to our metabolism.

Aim for a consistent sleep schedule by going to bed and waking up at the same time each day, even on the weekends. A steady a.m. routine can make you feel calmer, happier, more confident, and less stressed.

Napping: not just for toddlers! Even if you generally get the nighttime slumber you need, napping can provide a considerable midday mood boost (and even help support long-term health), according to the Journal of Sleep Research. If you can swing it, a quick catnap—30 minutes or less—will do the trick.

Right before bed, consider three good things that happened in the last 24 hours, whether it’s getting a text from a friend or feeling thankful for a delicious dinner. Simply thinking about gratitude, research has found, makes it less likely you’ll have negative, worrying thoughts when falling asleep.