Sleep deprivation causes many problems: a spike in heart disease risk, depression, weight gain and certain types of cancer, says sleep researcher James B. Maas. Plus, it will make you less popular at the office, since it makes it harder to concentrate, make decisions and get along with others.

But get anywhere between 7 ½ and nine hours of sleep, you’re almost three times more likely to gain insight into a problem compared those who remained awake, says Maas. Read more tips here.