We all know that sleep is important to help keep us rested and ready to deal with the world. Despite this knowledge, nearly 70 million Americans report getting less than the minimum requirements for sleep on a nightly basis. For those of you who consistently wake throughout the night, have trouble getting out of the bed in the morning or spend most of your day exhausted, it might be time to take a look at your sleep patterns and make a significant effort to improve them. According to some experts, your life may depend on it.

Sleep is separated into two major categories: Rapid Eye Movement (REM) and Non Rapid Eye Movement (NREM). You first begin your journey into dreamland by entering NREM, which is comprised of four separate stages and takes up about 75 percent of your total sleep time. The first takes place when drowsiness consumes the body and the brain waves and muscular activity slow. This is followed by the “light sleep” stage and is marked by general disconnection from environmental surroundings, further slowed brain waves and muscular activity, along with a decrease in body temperature and heart rate. Stages three and four signify a much deeper sleep in which you gain the greatest amount of restoration; breathing slows, heart rate continues to decrease, growth hormones are secreted and tissue regeneration and growth take place. During uninterrupted sleep, REM takes over and the brain becomes more active, heart rate and blood pressure increase and breathing becomes irregular. Most dreams tend to occur during this time as well. REM lasts about 90 minutes and the cycle then shifts back to NREM. In order to fulfill the necessary number of cycles, the average person needs to sleep about seven to nine hours each night. Any less than that and the body and mind begin to suffer.

You may have heard that sleepy drivers can be just as dangerous as drunk drivers. According to research performed by the National Sleep Foundation (NSF), this is true. One study tested sleep-deprived individuals on alertness, judgment, reaction time and memory, and found that the subjects scored lower than those under the influence of alcohol. Essentially, a person who is awake for 17-19 hours poses the same threats as someone whose blood alcohol concentration (BAC) is .05 percent. If you’re pulled over at .05 percent BAC, it is likely that the officer will place you in cuffs and cart you off to the drunk tank. Experts estimate that, each year, 100,000 auto accidents result from dozing drivers; 71,000 of them cause injury or disability, while 1,500 are fatal.

There are also a great many other negative side effects of driving while tired. The NSF reports that sleep deprivation costs about $100 billion annually due to lost productivity, medical expenses and sick leave. Perceptive, decision-making and concentration skills are all hampered by inadequate rest. Studies show that, for every 24 hours without sleep, brain cognition decreases 25 percent. It is also thought that those who regularly experience less than the recommended amount of sleep are at greater risk of developing increased blood pressure, coronary artery disease, heart failure and stroke. Further, lack of sleep is also thought to induce rage, anxiety, depression, obesity and inadequate muscular strength.

For many years, scientists have attempted to determine reasons why some people gain weight and why they have difficulty shedding it. Their continued search has led them to draw a link between lack of sleep and obesity. One theory regards the human growth hormone (HGH), which is responsible for the maintenance of muscle and fat proportion. Experts believe that HGH secretion is limited during sleepless nights and results in excess fat storage in the abdominal region. Another potential contributor is leptin, a hormone responsible for satiation – or the feeling of being full after food consumption. Without optimal leptin secretion, the body is less capable of determining when it’s had its fill, leading to binging and overeating. The metabolism also tends to slow, and the body cannot adequately process glucose, its main source of energy. Sleep periods are also the time when worked-out muscles go through repair and growth. This is especially important for those looking to put on muscle mass and improve strength. Fatigue also affects gym performance; you may be able to trudge through an hour’s workout, but intensity is often limited. With enough sleep, however, the body will be able to regulate its various processes more efficiently, which can provide greater stores of energy for increased activity, as well as greater potential for performance gains.

There are a great many reasons to get more sleep. If you find that the sandman tends to skip your bedroom, try implementing a few of these tips courtesy of the National Sleep Foundation.

1. Maintain a regular bed- and wake-time schedule, including weekends.

Our sleep-wake cycle is regulated by a “circadian clock” in our brain and the body’s need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can help with sleep onset at night.

2. Establish a regular, relaxing bed-time routine.

A relaxing, routine activity right before bedtime, conducted away from bright lights, helps separate your sleep time from activities that can cause excitement, stress or anxiety. Examples of this include taking a hot bath, reading a book or listening to soothing music.

3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.

Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions.

4. Sleep on a comfortable mattress and pillows.

Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about a decade for most good quality mattresses.

5. Use your bedroom only for sleep and sex.

It is best to take work materials, computers and televisions out of the sleeping environment. Use your bed only for sleep and sex to strengthen the association between bed and sleep.

6. Finish eating at least two to three hours before your regular bedtime.

Eating or drinking too much may make you less comfortable when settling down for bed. It is best to avoid a heavy meal too close to bedtime. Also, spicy foods may cause heartburn, which leads to difficulty falling asleep and discomfort during the night.

7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.

In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult.

8. Avoid caffeine close to bedtime. It can keep you awake.

Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from three to five hours, but they can affect some people up to 12 hours later.

9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, nicotine can lead to poor sleep.

Nicotine is also a stimulant. Smoking before bed makes it more difficult to fall asleep. When smokers go to sleep, they experience withdrawal symptoms from nicotine, which also cause sleep problems.

10. Avoid alcohol close to bedtime.

Although many people think of alcohol as a sedative, it actually disrupts sleep, causing night-time awakenings. Consuming alcohol leads to a night of less restful sleep.

Sweet dreams!