The mind and body do not shut down during sleep. Sleep allows the brain to consolidate the day's learning into memory and improves the ability to learn repetitive skills. During sleep, the body replaces old cells with new ones and re-energizes organs and muscles. Getting the right amount of sleep and a combination of lighter and deeper sleep provide the most restorative benefit.

Sleep loss that accumulates from one night to the next is known as a "sleep debt" or sleep deprivation. Even a modest loss may produce a serious sleep debt when sustained over several nights. FACT: You can't train your body to need less sleep.

The National Commission on Sleep Disorders Research estimates that sleep deprivation costs billions of dollars annually in accidents and lost productivity in our society. The effects on quality of life for millions of individuals and families are incalculable.

Sleep research shows that inadequate sleep can result in:

• Higher stress
• Shortened temper
• Lower motivation
• Slower reflexes
• More mistakes

In some instances, severe sleep deprivation is a sign of a sleep disorder such as insomnia, sleep apnea, narcolepsy or restless legs syndrome. If you feel you have a chronic or serious sleep problem, see your doctor or a sleep specialist.

1. Buy a great mattress from the Sleep Doctor! The best selection, free disposal of your old mattress with delivery, free delivery on most sets, a knowledgeable sales staff, friendly consultants, and many locations to serve you!
2. Keep regular hours. Keep your biological clock in sync. Go to bed at the same time each night and wake up at the same time each morning - even on weekends.
3. Develop a sleep ritual. Do the same things each night just before bed to cue your body to settle down for the night.
4. Sleep on a comfortable, supportive mattress and foundation. It's difficult to get deep, restful sleep on a sleep set that's too small, too soft, too hard, or too old. Since you will spend 1/3 of your life in your bed, a quality inner spring mattress and foundation is one of the most cost effective purchases you can make. Studies have shown that a good mattress creates the least tension, strain and muscle fatigue on the lower back, therefore giving you a better night's sleep and allowing you to wake up refreshed and feeling great.
5. Exercise regularly. Regular exercise can help to relieve the day's tension - but not too close to bedtime or you may have a hard time falling asleep.
6. Cut down on stimulants. Don't consume stimulants in the evening - it interferes with falling asleep and prevents deep sleep. Caffeine is a known stimulant and the last thing you want in your system when you're trying to sleep. It can be found in coffee, teas, sodas, chocolate, certain medications (including nasal sprays). Be aware of your caffeine intake and limit it to the early hours if you must have it at all. Late night trips to the coffeehouse may be fun, but they'll wreak havoc on your ability to sleep. Try decaf!
7. Don't smoke. Smokers take longer to fall asleep, awaken more often, and experience disrupted, fragmented sleep
8. Drink only in moderation. Don't drink alcohol shortly before bedtime. It interrupts and fragments sleep.
9. Unwind early in the evening. Try to deal with worries and distractions several hours before going to bed. Create a bedtime routine that makes you comfortable. If you're concerned about your big day tomorrow, keep a pad and pencil by your bed to make yourself a to-do-list. This will put your mind at ease and allow you to sleep better. Try a warm bath or calm music. If you're lucky, get a massage from a friend!
10. Create a restful sleep environment. Sleep in a cool, quiet, dark room on a comfortable, supportive mattress and foundation. Quiet, or quiet sounds are essential to quality sleep. Fall asleep to music only if it's non-distracting and uninterrupted by radio announcers who can scare you out of an otherwise restful sleep! Try sleeping with a fan, humidifier or air conditioner on. The low humming sound can be quite soothing. Heavy drapes can stifle outside noise, and the telephone ringer can always be turned off. Have your room dark. Your body is accustomed to sleeping in the dark, so even if you work the night shift and sleep during the day, trick your body into thinking it's nighttime by making the room dark.
11. Sleep position. Try and avoid sleeping on your stomach, as that position forces your backs natural "S" curve to form an unnatural arch. If you sleep on your back, a pillow under the knees can help maintain a proper spinal curve. The most natural position is the one you learned before you were born, the fetal (side) position. Snoring can often be reduced by using additional pillows to raise your head and shoulders. Also, try sleeping on your side rather than your back, as people tend to snore more on their back.
12. Make sleep a priority. Eliminate violent or emotionally stimulating shows late in the evening. If you really want to watch them, tape them and watch them the next morning as you prepare for your day. Say "yes" to sleep even when you're tempted to stay up late. You'll thank yourself in the morning.