Sleeping well is one of the cornerstones of optimal health, and if you ignore your poor sleeping habits, you will, in time, pay a price. In general, you will feel best and maintain optimal health when your lifestyle is in line with your circadian rhythm. It's wise to establish healthful routines of eating, exercising and sleeping, and to stick to them every day, including the weekends.

Unfortunately, sleep deprivation is such a chronic condition these days that you might not even realize you suffer from it. Your circadian rhythm has evolved over many years to align your physiology with your environment. However, it operates under the assumption that you are behaving as your ancestors did. Historically, humans have slept at night and stayed awake during the day. If you stay up late at night, depriving yourself of sleep, you send conflicting signals to your body.

As a result, you body gets confused and doesn't know whether it should be producing chemicals to help you sleep, or gear up for the beginning of a new day.

 Among its many functions, it slows the production of estrogen and is well known to suppress tumor development, which is why insomnia may increase your risk of cancer. Melatonin also helps suppress harmful free radicals. Melatonin production can be severely disrupted simply by exposing yourself to bright light late at night. Just switching a bedside lamp on and off in an otherwise pitch-black room produces a drop in melatonin levels. This is why it's so important to turn off the lights as the evening wears on, and avoid watching TV and working on the computer late at night.