A good night’s sleep isn’t a luxury — it’s a necessity for life, sleep experts say.

In fact, studies have shown that sleep is as intrinsic to a person’s health, well-being and survival as food, water and oxygen.

In one study, sleep researchers with the National Institutes of Health found that rats — scientists say they need about 12.6 hours of sleep a day, more than what the average adult human requires — died within three weeks after being constantly deprived of sleep.

Consistent sleep deprivation can jeopardize our jobs, relationships, productivity, health and safety, according to Dr. Joseph Cable, medical director of the Pottsville Hospital Sleep Disorders Center.

Cable recently spoke about the basics of better sleep at a community health talk at the Pottsville Hospital and Warne Clinic.

“Your health can affect how you sleep and your sleep can affect your health,” he said.

Expanding on his point, he said certain conditions, such as asthma, congestive heart failure, fibromyalgia, arthritis, pulmonary diseases and chronic pain can affect people’s sleep.

It can be a serious situation. Sleep deprivation, according to Cable, accounts for 30 percent of all motor vehicle accidents, a rate that rivals combining alcohol use and driving.

And most people, Cable said, don’t discuss the topic of sleep with their doctors.

According to a poll by the National Sleep Foundation, Americans average 6.9 hours of sleep on weeknights and 7.5 hours per night on weekends.

Researchers also found that 74 percent of adults experience a sleeping problem a few nights a week or more, 39 percent get less than seven hours of sleep each weeknight, and more than one in three are so sleepy during the day that it interferes with daily activities.

At the Sleep Disorders Center, patients are diagnosed and treated for several kinds of sleep disorders, including sleep apnea and snoring, narcolepsy, marked by uncontrollable sleep episodes during the day- insomnia, periodic limb movement, and other disorders that interfere with sleep.

Carol Reber, clinical director of the center, said some patients lived with sleep problems for years before seeking treatment because they didn’t recognize the symptoms or realize it could be treated.

“They think that’s just how it’s supposed to be,” Reber said. “They don’t really know what a good night’s sleep is like.”

Untreated sleep disorders have been associated with high blood pressure, heart disease, stroke, mood disorders, motor vehicle or job-related accidents and job loss.

The National Sleep Foundation estimates that “drowsy driving” claims 1,500 lives and accounts for at least 100,000 auto accidents each year.

It’s possible to break the patterns of poor sleep and make a change for the better, Reber said.

“After treatment, our patients always say what a big difference in their life it’s made,” she said. “They’re more alert, they have more energy, and they feel better.”

Getting enough sleep? Answer these questions to find out

1. Do you need an alarm clock?

Sleep experts say if you’re getting enough sleep, you should wake up on time by yourself.

2. Do heavy meals and dull events make you sleepy?

Experts say these activities generally don’t cause drowsiness, they unmask it.

3. Do you snore?

You could have sleep apnea, a common, serious and treatable sleep disorder.

4. Do you sleep longer on weekends?

If you do, your body is trying to catch up for lost sleep that accumulated during the week. Generally, adults should get 7 to 9 hours every night.

5. Can you nap just about any time?

If you nod off frequently during the day, it may signal a sleep problem.

6. Do you often feel drowsy during the day?

If so, you might not be getting enough sleep or your sleep is being disrupted by a sleep disorder such as sleep apnea.

Tips for a better night’s sleep

• Consume less or no caffeine and avoid alcohol.

• Drink less fluids before sleeping.

• Avoid heavy meals close to bedtime.

• Avoid nicotine.

• Exercise regularly, but at least three hours before bedtime, and after noon.

• Try a relaxing routine, like soaking in hot water (a hot tub or bath) before bedtime.

• Establish a regular bedtime and waketime schedule.

• Keep a sleep diary before and after you try these tips. If the quality of your sleep does not improve, consult your doctor.

For more information on sleep and sleep disorders, go online to:  http://www.sleepfoundation.org.

Source: The National Sleep Foundation