While the amount of sleep each of us needs to function at an optimal level varies, our bodies rely on our getting some deep level of rest every night. 

We know this — and we’re exhausted. Yet we continue to stay up late, get up early, and hope that somewhere, sometime, we find a way to magically catch up on our sleep.

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The latest scientific research has compared being awake for 17 hours straight to having blood alcohol equal to over half of the legal limit, according to Bryce Wylde, a natural health care clinician from Ontario, Canada.

Furthermore, researchers have determined that when you’re sleep deprived or when sleep is interrupted, it’s even worse, he told LifeZette.

“The single most underappreciated health problem in North America is not achieving optimal sleep.”

“The single most underappreciated health problem in North America is not achieving optimal sleep — causing everything from presenteeism [showing up to work but being too tired to be productive], weight gain, to immune dysfunction,” said Wylde.

Remaining deeply in what is known as delta wave sleep for as long as possible can also improve overall health and slow down the aging process.

In order to get a good night’s sleep and stay there as long as possible, there is one critical thing we should avoid after 1 p.m., said Wylde: stimulants.

Avoid Caffeine
Caffeine is the major culprit here, but avoiding coffee and soda isn’t enough. There are hidden stimulants in things like MSG, protein bars, ice cream, yogurt, diet soda, weight loss pills, and chocolate — including that cup of hot cocoa you might have at night or make for your kids. 

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“The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep,” said Wylde.

Manage Exercise, Electronics, and Stress
Exercise in the morning, said Wylde. Regular physical activity can promote better sleep, helping you to fall asleep faster and enjoy deeper sleep. But the timing is important. If you exercise too close to bedtime, the increase in your core body temperature might cause sleep disruption. You might be too energized to fall asleep.

Blue light from things such as cellphones, iPods, or TVs should be avoided for at least an hour before bedtime, if you can help it.

Related: Wake Up About the Sleeping Pills You’re Taking

Managing stress is one of the other biggest challenges when it comes to getting a good night’s sleep. “When you have too much to do — and too much to think about — your body is likely to break down and … your sleep is also likely to suffer,” said Wylde.

Get organized, set priorities and delegate tasks. Write yourself a pink slip to take a break when you need one, he recommended. Exercise more. Share a good laugh with an old friend. Before bed, jot down what’s on your mind — and then set it aside for tomorrow.