As if headaches, irritation, memory loss, exhaustion, hallucinations, concentration problems, heart disease, depression, and tremors weren’t enough, there’s a new side affect that can possibly come with insomnia and sleep deprivation: diabetes.

According to a new study, “Individuals with insomnia and objective short sleep duration are at increased risk for developing diabetes.”

The study found that not only did people who slept less than five hours a night have a much higher risk of developing diabetes than those who slept for six hours or more; it also led to the conclusion that people with insomnia, though sleeping five to six hours, are also at a higher risk for development.

Apparently, those with insomnia who suffer with short sleep duration are at the greatest risk. Lead author Alexandros Vgontzas, M.D. says, “The more severe form of insomnia (insomnia with short objective sleep duration) is associated with a risk for diabetes that is similar to the elevated risk associated with obstructive sleep apnea.”

This just gives you yet another reason to catch your Z’s! In the Western world, we seem to find it a test of strength, even machoism, to see how long we can work or stay up and brag about how little sleep we get. However, the joke is on us: the less sleep we get, the less healthy we are, and our friends who actually do get shuteye each night will not only be healthier and more vivacious than we are as we age—they’ll also simply live longer.

To get your necessary 7 to 8 hours of rest, follow these tips:

Develop a routine. It may sound childish, but going to bed the same time each night will help you sleep better.

Invest in a good mattress. A spring in your back isn’t going to do you any good!

Keep your room dark and cool. A hot, lit-up room can keep anyone from sleeping.

Avoid oversleeping. Even if you’re tempted to sleep in on Saturday morning, don’t. This will throw off your sleep pattern.

Unwind at the end of the day. Relax in the tub or with a book instead of watching TV or surfing the Internet—at least for half an hour before bedtime. Better yet, keep these things out of the bedroom!

Avoid naps. If they don’t interfere with sleep, they can be a great refresher; but if you suffer from insomnia, try to nix the naps, at least for a little while, to see if it helps.

Use a sleep diary. Write down when you go to bed, what you eat before bed (if anything), how long you sleep and when, what time(s) you get up, etc. This can help you figure out things to change (stop drinking a soda at midnight, turn off the TV before bed) as well as be a big help if you do need to see a doctor, which leads us to…

If all else fails, be sure to tell your doctor. There are many sleep aids available that are non-habit forming and safe to help you get your much-needed rest.