In our 30 days of science-backed methods for boosting energy, today’s booster is the easiest and hardest of them all…

Get more, better sleep.

Sleep deprivation has been linked to everything from depression to persistent anxiety. People who don’t get enough sleep tend to develop unhealthy eating habits, because we crave high-carb/high-fat foods when we’re tired. Sleeping less than 6 hours a night increases the risk of a stroke in older people, the risk of diabetes in younger people, and the risk of heart attacks in everyone. And what else? Oh yeah, memory loss. If you want a handy but unhelpful chart, here’s one from the National Sleep Foundation telling us most adults need something between 7 and 9 hours, but maybe as little as 6 or as much as 10.

Here are top 4 things to do to get more, better sleep:

4. Block out as much light as possible.
3. Keep the three hours before bedtime free of screen time.
2. Go to bed 30 minutes earlier.

And number one…

1. Exercise regularly. Ideally in the late afternoon, but anytime is better than no time.

Here’s the workout for Wednesday…

6 minutes of dumbbell squat clean thrusters,
with 3 burpees at the top of every minute

Tell us in the comments how many you got.