* According to the Better Sleep Council, average adults require a minimum of 7 or 8 hours of sleep nightly.

 * Inadequate sleep results in stress, lower motivation, and slower reflexes. The National Commission on Sleep Disorders Research estimates that insufficient sleep costs billions of dollars annually in traffic and industrial accidents.

 * Chronic sleep debt hampers the body's ability to process carbohydrates. This causes our body to store more fat, according to an article in Runner's World magazine, October 2001.

 * Medical reports indicate that our REM (rapid eye movement) is most important. That is the only time our body actually stops growing! Our cells lie completely dormant, thus slowing the aging process. The best way to get more REM sleep is simply to get more sleep, because it occurs several times throughout the night.

 * During sleep, our body secretes melatonin, cortisol, and other hormones to help repair old cells and burn fat.

 * During deep sleep, organs, bones, and tissues are repaired, while during REM, emotions and memories are processed.

 * When we are overtired, we tend to make poor food choices. These poor choices can lead to weight gain.

 How to get more sleep:

* Make sleep a priority. Don't put it aside for one more chore or another television show. Remember, it's important.

 * Sleep on a good bed. Your mattress and foundation should not be too small, too soft, or too old. You need to be comfortable in order to sleep well.

 * Cool, dark bedrooms and white noise are all helpful in getting enough quality sleep. The ideal temperature to sleep in is 60 to 65 degrees. A room that is too hot or too cold can disturb your sleep.

 * A dark room is most conducive for sleeping. Light is a powerful time cue to our bodies, so try to block out light that can might be sneaking in through thin curtains and cracks.

 * Don't watch television in bed. The noise and light increase your alertness and make it difficult to sleep.

 * Don't go to bed with a full stomach, because it can be harder to fall asleep.

 * Refrain from consuming acidic foods in the evening, such as orange juice, tomato sauce, or spicy dishes, as they may cause heartburn, which can disrupt sleep.

 * Avoid stimulants within 3 to 6 hours of bedtimes. Stimulants affect deep sleep and can increase night time awakenings. Nicotine is a stimulant which makes it difficult to fall asleep and stay in a deep sleep throughout the night.

 Keys to getting more sleep:

* Keep regular hours even on the weekends. Go to bed and get up at the same time.

 * Develop a sleep ritual so your body will be cued to settle down for the night. Perhaps reading or listening to soothing music will help you relax.

 * If you have had an especially trying day, journal your thoughts at least one hour before getting into bed to release any tension you may be holding.

 * Read something inspirational or uplifting just before bed so that you can enter a sleep state with a good frame of mind.

 * Get regular exercise. According to a Stanford University study published in Journal of the American Medical Association, those who exercised a minimum of four and a half hours a week fell asleep twice as quickly - 12 minutes faster - and slept almost an hour longer than sedentary people.

 * Soak in a hot tub before bed. The water temperature should be about 104 degrees and you should soak for approximately 30 minutes. For an extra indulgence, add soothing lavender oil to the water. While soaking play calming music and turn down the lights. A candlelit bath is always relaxing.

 * Dim the lights after 9pm to help cue your body into its sleep mode.