The amount and the quality of your sleep affect how well you function on a daily basis. Getting high-quality sleep means sleeping long enough to get through the deeper sleep stages (REM), during which your body takes on important restorative activities. Individuals vary in the amount of sleep they require, but most adults and teens feel best with 7-9 hours per night. If you miss one or more nights of good sleep, you may benefit from even more hours, to pay off your body’s “sleep debt.” Here are some reasons why sleep is so important: • Performance: A good night’s sleep improves your capacity to learn, problem solve, and make good decisions. Inadequate sleep can result in lower performance at work or school and increased risk of car accidents. • Mood: Insufficient sleep can make you irritable, and is linked to relationship problems. People who lack sleep on a regular basis are also more likely to become depressed. • Health: Sleep helps you maintain a strong immune system, which helps fight and prevent infections. Sleep also allows your body to produce hormones that promote the growth and repair of cells and tissues. Studies show that not getting enough sleep on a regular basis increases the risk of high blood pressure, heart disease, obesity, diabetes, and other medical conditions. A lot of people have trouble sleeping even when they try, especially if they are experiencing stress, depression, or certain medical conditions. Many medications can cause sleeplessness as a side effect as well. If you are not sleeping well, try these “sleep hygiene” tips: • Get up and go to bed the same time every day, even on weekends. When your sleep cycle has a regular rhythm, your body will be more likely to get “used to” falling asleep at a certain time. • Avoid napping too much during the day. This will ensure you are tired at bedtime. A short nap of 30-45 minutes in the early afternoon is fine. • Avoid alcohol, caffeine, and nicotine 4-6 hours before bedtime. Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. While alcohol is known to speed the onset of sleep, it affects the quality of your sleep, since your body works hard to metabolize it. • Try a light snack before bed. An empty stomach can interfere with sleep. However, eating a heavy meal before bedtime can interfere as well. Warm milk and foods high in tryptophan, such as bananas, may help you to sleep. • Exercise regularly, but not right before bed. Regular exercise, particularly in the afternoon, can help deepen sleep. Strenuous exercise within the 2 hours before bedtime, however, can decrease your ability to fall asleep. • Make your sleeping environment pleasant. Your bed should be comfortable, and a cooler room with enough blankets to stay warm is recommended. Block out distracting noise and light. • Avoid using your bed to watch TV, pay bills, or work. This way, your body will associate going to bed with relaxation and sleep. • Establish a relaxing bedtime routine. Give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing, or have a cup of caffeine-free tea. Relaxation techniques like yoga or deep breathing may help relieve anxiety and reduce muscle tension. • Leave your worries behind when you go to bed. If you tend to worry a lot, try designating a "worry period" during the evening or late afternoon, and try to put those thoughts aside before bedtime.