A lack of sleep at night can make you cranky the next day. And over time, skimping on sleep can mess up more than just your morning mood. Studies show getting quality sleep on a regular basis can help improve all sorts of issues, from your blood sugar to your workouts.

Here’s why you should give your body the ZZZs it needs. When you’re running low on sleep, you’ll probably have trouble holding onto and recalling details. That’s because sleep plays a big part in both learning and memory. Without enough sleep, it’s tough to focus and take in new information. Your brain also doesn’t have enough time to properly store memories so you can pull them up later.

Sleep lets your brain catch up so you’re ready for what’s next. Another thing that your brain does while you sleep is process your emotions. Your mind needs this time in order to recognize and react the right way. When you cut that short, you tend to have more negative emotional reactions and fewer positive ones.

Chronic lack of sleep can also raise the chance of having a mood disorder. One large study showed that when you have insomnia, you’re five times more likely to develop depression, and your odds of anxiety or panic disorders are even greater. Refreshing slumber helps you hit the reset button on a bad day, improve your outlook on life, and be better prepared to meet challenges.

While you sleep, your blood pressure goes down, giving your heart and blood vessels a bit of a rest. The less sleep you get, the longer your blood pressure stays up during a 24-hour cycle. High blood pressure can lead to heart disease, including stroke.

If your sport requires quick bursts of energy, like wrestling or weightlifting, sleep loss may not affect you as much as with endurance sports like running, swimming, and biking. But you’re not doing yourself any favors. Besides robbing you of energy and time for muscle repair, lack of sleep saps your motivation, which is what gets you to the finish line. You’ll face a harder mental and physical challenge — and see slower reaction times. Proper rest sets you up for your best performance.