In today’s fast-paced, on-the-go society, it’s difficult to find time to relax, let alone sleep. But studies have shown that getting a good night’s sleep not only makes you feel better and more rested, it prevents a number of health conditions as well.

There are five stages of sleep which occur cyclically. The first cycle ends after the completion of the first Rapid Eye Movement (REM) stage, which is the most active period of sleep. It is characterized by intense brain activity and rapid bursts of eye movements. In this state, muscles may twitch, heart rate and respiration increase, and dreaming occurs. The first cycle of sleep usually lasts for 100 minutes. Each subsequent cycle lasts longer as its respective REM stage extends. A normal person may complete five cycles during a typical night’s sleep. While eight hours of sleep per night has become the standard recommendation, everyone is different. Some people truly do not need that much sleep, whereas some people need more than eight hours.

According to Verena Van Fleet, PhD, associate professor in the College of Chiropractic at Northwestern, there are numerous benefits to getting an adequate amount of sleep. Among these include:

• Getting enough sleep can help reduce blood pressure;
• There is a correlation between the amount of sleep you get and your immunity;
• With decreased sleep, higher-order cognitive tasks are affected early and disproportionately;
• Sleep enhances learning and memory;
• Sleep deprivation increases your risk for developing Type 2 Diabetes;
• Sleep deprivation leads to increased cortisol production;
• Adequate amounts of sleep are crucial for successful weight loss;
• Chronic sleep deprivation promotes weight gain; and
• Adequate amounts of sleep promote proper brain development in children.

If you are having trouble sleeping, change your sleep habits. You may not be able to control all of the factors that are affecting your ability to sleep, but there are some things you can do.

• Keep a consistent sleep schedule; go to bed at the same time each night and get up at the same time each morning, even on weekends. This will reinforce your sleep-wake cycle, and help you to fall asleep easier at night;
• Don’t eat or drink large amounts before bed. Eat dinner approximately two hours before going to bed. Limit how much you drink before bed; too much liquid could cause you to wake up for trips to the bathroom;
• Avoid nicotine, caffeine, and alcohol in the evening. They are stimulants that will keep you awake;
• Exercise regularly, but make sure to work out at least a few hours before going to bed;
• Make your bedroom cool, dark, quiet, and comfortable – ideal for sleeping;
• Limit your naps, which may disrupt your nighttime slumber;
• Choose a comfortable mattress and pillow;
• Start a relaxing bedtime routine that tells your body it’s time to wind down;
• Go to bed when you’re tired and turn out the lights; and
• Use sleeping pills only as a last resort.

In today’s society, it’s more important than ever to put good sleep on your priority list. Your health depends on it.