To some people, the need for sleep is viewed as a sign of weakness. It is the new macho, and women, especially, are buying into it. But, while you are asleep, every system in your body is being fine-tuned, reset, cleaned up and restored to its optimal operating mode by an army of molecular troubleshooters. New things you have learned are being processed, memories are being organized and stored, and the immune system is building natural killer cells to fight off infectious agents.

When you sleep well, you are in peak operating condition. When you don’t, you feel groggy and none of your systems are firing on all cylinders. You don’t think straight, nor do you make good decisions. The resulting chemical glitches will put you on the fast track for heart disease, stroke, diabetes and even obesity. Here are a few surefire strategies for a truly good night’s sleep.

1. Wake up at the same time every day. A good night’s sleep actually starts in the morning. The second your eyes flutter open, light shoots down the optic nerve and into the brain’s biological clock. This stimulates production of hormones and regulates everything from how you feel to how you think. Sunlight activates the brain, and activating it at the same time every morning teaches your body that at midnight it is supposed to be asleep and at noon it is supposed to be awake.

2. Give yourself an hour – the one before bed. You need it to wind down and make the transition from the person who can do everything to the person who can sleep. 3. Put yourself first. Women aren’t used to putting their needs ahead of others, but sleep is so necessary to health and happiness. If the dog’s snoring wakes you up, put him in another room. 4. Don’t work so late. Working right up to bedtime is bound to affect your sleep. 5. No caffeine before bed. This blocks the effects of adenosine, a brain chemical that makes you sleepy.