10. Catch more Zs.

In a world where we take our phones and tablets to bed, shuteye has become a pretty precious thing. The problem? Quieting the mind enough to actually be able to fall asleep. That’s where meditation comes in. Not only does science suggest it may help treat insomnia, but experts believe that meditating can help keep your mind in check throughout the day and reduce stress, thus leading to a better, more restful night’s sleep.

11. Amp up creativity.

The possible cure for a creative rut? Meditation. “When you’re in a listening state of mind, you put yourself in a position to receive new ideas and inspiration that you weren’t able to receive before because you were guarded and protected,” Choquette says. So new ideas, solutions, and “aha!” moments will start pouring in. And science agrees: In one study, participants who practiced a particular kind of meditation were better at coming up with many possible solutionsfor a problem.

12. Improve your 9-to-5.

Here’s an argument for meditating on company time: Your on-the-job performance may benefit from the practice. In one study, multitasking office workers who meditated improved their performance and memory of the tasks they’d worked on as well as their emotional state and awareness.

13. Be more youthful.

The fountain of youth is as real as calorie-free cookies (insert sad-faced emoji here), but meditating may actually help make you younger. Because, science. Middle-aged participants who practiced meditation had younger biological ages than those who didn’t, according to one study . Plus, another study suggests that meditation may diminish age-related brain deterioration.

14. Cut back on painkillers.

Stop the pill popping! Scientists suggest that meditation may thicken your brain (particularly the portion that regulates pain), slashing your sensitivity to any ouch-inducing actions, and any dependency on meds.

15. Pump up your GPA.

Looking for a totally by-the-book way to earn higher marks the next time a test rolls around? Here’s your answer. According to one study, meditation leads to better focus and higher scores on cognitive tests—all after just 4 days of 20-minute sessions . In another study, students who meditated before a lecture (and subsequent quiz) did better than those who didn’t. Research also suggests that the practice leads to a better attention span—an effect that lasts over time, especially in those who continue to meditate every day.

16. Banish burnout.

When you’re on the grind 40+ hours per week, it’s all too easy to feel overworked. Enter, meditation. Research suggests that taking time to quiet your mind leads to fewer feelings of work-related exhaustion. It’s even been part of medical students’ training at Wake Forest Baptist Medical Center with this particular aim in mind.

17. Battle bad eating habits.

Disordered eating is a pretty scary and harmful thing. But there’s hope in the form of meditation. Research suggests that meditating may help you cut back on binge eating and emotional eating . While this is awesome news, it’s still important to consult a doc for an appropriate and effective course of treatment.

18. Add sizzle to your sex life.

Your time between the sheets could benefit from meditation—seriously. In one study, women that added meditation to their lives experienced a boost in arousal and satisfaction in their after-hours action—not to mention fewer difficulties in reaching the finish line . Big O, anyone?

19. Tone down your temper.

Feeling your blood boil on the regular is undoubtedly bad for your health. So don’t get mad, get meditating! Research suggests that the good-for-you-habit cuts back on anger and the tendency to dwell on angry episodes . And Korda agrees. “If you’re aware of your mind, body, and breath, you can calm yourself and step away from the initial reaction and begin to think of different ways to respond to the situation,” he says. “The more inner awareness you have, the less you’re going to be triggered by other people.

Kicking Off Your Practice

Now that you’re armed with knowledge and ready to pick up the practice, don’t get derailed by thinking that meditation will be a burden to your schedule—though you’re definitely not alone if that’s the case.

One of the most common excuses for not meditating is being strapped for time. “We have a culture of being busy, and a work culture of constant communication and accessibility,” Turshen says. “We live in a culture that has a false sense of emergency.” Despite this, the fact of the matter is that you do have time to meditate—just consider all the time you spend tweeting, snapping, stalking on Facebook, and browsing on Instagram.

Still wary? Remember that you definitely don’t have to invest hours upon hours to reap the good-for-you benefits we listed above. “Even one minute a day offers such a great gift,” Bernstein says. One of her quick-and-easy techniques? Follow this pattern: Breathe in for five seconds, hold your breath for five seconds, and then breathe out for five seconds, and continue moving through this practice for a full minute. And voilà: Meditation really can be as easy as that.