Sleep is a complex biological process that supports brain function and helps keep you healthy. Most experts recommend adults get about 8 hours of sleep each day.

8 Facts about sleep

1. You cycle through five distinct stages during the night, including Rapid Eye Movement (REM). Some phases help you feel rested and energetic; others help you learn new information and form memories.
2. Sleep improves cognitive abilities, such as learning and problem-solving skills.
3. Studies show sleep deficiency harms driving ability as much as, or more than, being drunk.
4. Sleep heals and repairs heart and blood vessels; not getting enough sleep regularly may increase risk for heart disease, obesity, stroke and diabetes.
5. People who get even small amounts of regular physical activity are one-third less likely to report sleep problems and half as likely to report daytime tiredness.
6. While you sleep, your body removes waste products and toxins associated with Alzheimer’s disease and other neurological disorders.
7. Snoring is generally harmless, but can be a symptom of sleep apnea, which causes you to briefly stop breathing. Sleep apnea may lead to high blood pressure, diabetes and other health problems.
8. Some studies suggest an association between short sleep duration and weight gain.

8 Tips to get YOUR 8

1. Stick to a routine. Go to bed and rise the same time every day — even on weekends.
2. Make your bedroom comfortable
• 60 to 67 degrees
• Dark and free from noise
• Comfortable mattress and pillow
3. Avoid alcohol and cigarettes (or any tobacco products) in the evening.
4. If you’re hungry, eat a sleep-inducing snack about an hour before bedtime.
5. Stop drinking caffeine at least five to six hours before bedtime.
6. Move. Exercise during the day helps you sleep at night.
7. Avoid naps, especially later in the day. If you must take a nap, keep it to about 30 minutes.
8. Turn off electronic devices, or at least use a night-time screen. Light promotes wakefulness.