If he were alive today, Benjamin Franklin would make an addition to his often quoted saying to reveal that 'in this world nothing can be said to be certain except death, taxes, and sleep'.

While many take it for granted, the reality is you can live longer without food than you can without sleep as long as you get the appropriate amount of water. The point is that sleep is one of the most important components of your lifestyle.

These days many people forgo sleep for any of the abundant entertainment options available. While we live in the most privileged times of mankind, we are getting less sleep than ever which coincides with a rapid increase in many lifestyle related diseases.

Your body needs sleep for many reasons including:

Rest and energy recharge: Your body and mind need time to recover from daily activity.

Growth, repair and immunity: During sleep, the body makes chemicals which help it grow and repair. During this time your immune system becomes more active to fight infection and to keep you healthy.

Memory and emotions: When you sleep your memories, experience and skills are sorted and stored. Sleep is important for levelling your emotions and mood.

Safety: Sleep is a time when people are relatively safe, away from hazards at home, on the roads or at work.

How much sleep is often debated and varies with age, health levels, and daily activities. Most experts agree that somewhere around 7 to 8 hours provides enough time for good quality sleep. Too little or too much, and your chance of diabetes, depression, cardiovascular disease, and other complications is increased due to hormonal and behavioural reasons.

Getting back to Franklin, a good night sleep can literally mean the difference between life and death. Making a positive change in any of the following may help for those having sleep difficulties.

Sleep environment: cool, dark, quiet room; hum of a fan to mask outside noise; quality mattress; keep a note pad handy for thoughts and worries.

Your sleep routine: regular schedule; shower or bath before bed; manage social time; eat a few hours before bed time.

What you eat and drink: stock the shelves with healthy snacks; avoid caffeine 4 hours before sleep; avoid excessive alcohol; limit fluid just before sleep; don't rely on sleeping tablets.

Learn to relax: have at least 30min quiet time before going to bed; develop and practice a relaxation skill like meditation or progressive muscular relaxation.

Other secrets of healthy sleepers include regular physical activity, increasing your fitness, managing stress levels, maintaining a healthy weight, and being a non-smoker.

For more information on diet and nutrition go to www.lifestylemedicine.net.au.

Provided by