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Most of us are built for a cycle of 16 hours awake and 8 hours asleep. Some people need a bit more sleep, some people a bit less, experts say.

But for everyone, the ability to sleep soundly and wake refreshed is essential for goodphysical and mental health — as well as for safety and productivity.

One study found that losing 90 minutes of sleep reduces daytime alertness by nearly one-third. “Think about how important alertness is to safety and productivity,” said NP Gayle Rundus, from the Health Center at Warrior Coal. “If you’re getting only six and a half hours of quality sleep or less, you’ve already lost a third of your alertness, and you simply can’t afford it.”

For a good night’s sleep The National Sleep Foundation recommends:

• Avoid alcohol, cigarettes, and heavy or spicy meals in the two to three hours before bedtime.

• Practice a relaxing bedtime routine, away from bright lights and electronics (TV and computer screens), in the hour before bed.

• Create the right conditions for sleep: a cool, completely dark and quiet room with a comfortable bed.

While you’re sleeping…

• Your brain builds new pathways to help you learn and rememberinformation.

• Your immune system becomes more efficient at fighting off diseaseand illness.

• Your blood pressure and heart rate decrease. In this more relaxed state,your heart and circulatory systemgo into repair mode.

• You burn fat and lose weight. Your body continues to use calories.Growth hormone boosts musclemass and tells your fat cells torelease energy.

• The discs in your spine recover from the weight of standing.

• Collagen and skin cell production increase. (Yes, there really is sucha thing as beauty sleep!)

If you experience sleep problems that last more than a few weeks, see your Health Coach. Good health requires good sleep.