Most of us would like to live a long life filled with health, happiness and lasting memories. But if you don’t take steps to prevent it, aging can negatively impact your golden years—and rob you of your quality of life. If you’re concerned about the affects of aging on your mind, body and outward appearance, a simple way to fight back is to avoid scrimping on sleep.

Lack of sleep can affect the appearance of your skin, the quality of your memory and your ability to concentrate and process information. It can also alter your immune function, which impairs your ability to fight medical conditions such as cancer and heart disease.

Plus, severe sleep deprivation can raise your stress hormone levels and lead to serious disorders such as an increased risk of depression, obesity, high cholesterol, high blood pressure, heart attack, stroke and diabetes.

If you’re not getting enough sleep, try these suggestions:

• Consume a whole-foods diet filled with richly colored fruits and vegetables. These foods can aid your ability to sleep well and help you look and feel healthier and more energetic.
• Exercising helps the circulation of your blood throughout your body and provides you with sound sleep patterns.
• Minimize stress or dealing with stressful situations just before going to bed. Reserve your bedroom only for sleep and sex—that means no television or computer in the room.
• Try natural sleep aids such as melatonin, valerian root, passionflower, chamomile and hops.

You can also fight aging with supplements containing defensive antioxidants such as phosphatidylserine (PS), vinpocetene, gingko biloba, omega-3 fatty acids, DMAE, folic acid and CDP choline.

By making healthy lifestyle choices NOW you can slow down the aging process. Diet, exercise, natural solutions and ample amounts of sleep can all help decrease your risk of disease and increase your chances of living a long and healthy life.