Are you dozing off at your desk? Do you lose concentration or become irritated because you’re tired? Or, do you just wish you could accomplish more each day? Addressing your sleep habits could be a solid investment of your time.

The National Sleep Foundation reports that sleep deprivation costs U.S. companies more than $63 billion a year in lost productivity. To put it another way, Harvard Medical School says the average American loses more than 11 days, or $2,280, in productivity each year due to lack of sleep. Awake now?

Most adults need 7 to 9 hours of sleep per night. Cutting corners on your sleep may make you less productive. “But,” you might say, “if I’m too busy already, how can sleeping more make me more productive?”

The fact is, lack of sleep affects memory and alertness, as anyone who burns the midnight oil knows. In addition, skipping sleep cycles can harm workplace relationships. Tiredness erodes our patience and our positivity. Furthermore, a study by the University of California Berkeley found that sleep deprivation dulls our ability to read facial expressions – resulting in a difficulty communicating with colleagues, clients and even friends.

“Sleep is an evolutionary necessity and not something we can dispense with because we have too much to do,” says Arianna Huffington, appearing on the podcast Happier. She personally experienced complete exhaustion from working in lieu of sleeping enough. As a result, Huffington educated herself about the importance of sleep and overhauled her personal routine.

Harnessing the Benefits of Sleep

Sleep Health is a relatively new field of research exploring the science of sleep. However, years of studies and anecdotal evidence provide tips for how to sleep enough and perform your best the next day. Find what works for you, but the following suggestions will start you down the right path.

Get enough exercise: A study from Northwestern University, reported by Web MD, says millions of adults could likely improve their quality of sleep with regular aerobic exercise. Multiple other studies have likewise shown that getting enough physical activity facilitates better sleep. So, making time for a quick walk or workout each day can actually save you time, as it increases your productivity. As a bonus, good sleep also benefits physical fitness. How’s that for a win-win?

Find your optimum sleeping hours: Circadian rhythms, the times that your body naturally wants to sleep or wake, vary from person to person. Naturally, your job and other commitments somewhat dictate when you need to wake up. However, you may find success slightly tweaking your bedtime and wake time to find what leaves you feeling most rested.

Don’t hit snooze: Hitting the snooze button may seem like it provides you a few more precious minutes of valuable sleep. Actually, it can interrupt your stop and restart your REM cycle, the most critical phase of sleep. By breaking the cycle into smaller bits, you do more harm than good. Know what time you absolutely must get out of bed and then do it. You will find it easier the more you try it.

Take naps when you need to: Many people tout the benefits of napping and companies like Google, Huffington Post and Uber have even set up employee nap areas. The best hour for most people to nap is between 2:00 p.m. and 3:00 p.m. But, as said earlier, circadian rhythms vary, so find what works for you. You might also try what Lifehacker calls the “Caffeine Nap.” For the technique to work, you have to be someone who falls asleep quickly. Drink a cup of coffee or other caffeinated beverage. Then, nap immediately, and aim for about 15 minutes of sleep. The drug should kick in just as you awaken, leaving you alert and ready to tackle that challenging project.

Clear the clutter: Unwind before bed. Gretchen Rubin, author of The Happiness Project advises removing both physical and mental clutter before bed. Take a few minutes to straighten up your home just before bed. This activity will provide a sense of completion for your day. You’ll start fresh in the morning. Similarly, put all of your worries, or your “mental clutter” into a written list. Then tell yourself it will keep until tomorrow. You won’t worry that you’re forgetting something.

Get enough vitamin D: Livestrong reports that “Those who do not get enough sunlight exposure can become vitamin D-deficient and experience sleep difficulties. Ten minutes of arm and leg skin exposure to the sun at midday is sufficient for a day’s worth of vitamin D production.” If the clouds don’t cooperate, or you happen to work nights, seek sufficient vitamin D in your diet. Failing that, try a supplement; however, the article notes, “it’s always better to get your vitamin D from natural sources if possible.”

Monitor your lighting: Harvard Medical School reports, “At night, light throws the body’s biological clock — the circadian rhythm — out of whack. Sleep suffers. Worse, research shows that it may contribute to the causation of cancer, diabetes, heart disease and obesity.” The School goes on to explain that blue wavelengths, in particular, limit the body’s ability to produce melatonin. Compact fluorescent light bulbs, computer screens, smartphones, and televisions, produce blue wavelengths. Which brings us to…

Read a book: If you like to unwind before bed by reading, opt for a book. As in a real, paper book. Backlit screens, on the other hand, interfere with your circadian rhythms and negatively affect sleep. This effect increases with blue light. If you must read from a device, some people find that using a tablet with a sepia-colored option to be the best choice.

Better Rest Yields More Accomplishments

Of course, if sleep persistently alludes you or you believe a health condition might be preventing you from sleeping well, see your doctor. But you may be surprised to learn how simple changes like the ones noted above can make a significant impact.

Start making your plan now to sleep better tonight! Once you adjust your sleeping habits, you will rest more fully and accomplish more each day.

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