Experts say that Americans who rely on caffeine and other quick fixes to boost energy levels are losing sight of what is essential to improved physical fitness: a good night's sleep.

An eye-opening 70 percent of Americans are getting less than eight hours of sleep at night, according to a national survey sponsored by the Better Sleep Council. These restless people are far less likely to engage in high-intensity physical activity, such as running or lifting weights, than those who get eight or more hours of shut-eye.

"Sleep deprivation impacts us physically, which can negatively affect our coordination, agility, mood and energy," said Dr. Bert Jacobson, professor and head of the School of Educational Studies at Oklahoma State University. "Research shows that quality and adequate quantity of sleep leads to improvements in athletic performance, including better endurance, energy and event mood."

Studies also show that sleeping on a newer mattress may be the key to better sleep and increased physical endurance.

According to the BSC survey, adults sleeping on newer (four years or less) mattresses are more likely to participate in physical activities, as compared to adults whose mattresses are eight to 10 years old.

To improve the quality of sleep and in turn the quality of life:

•Exercise regularly but avoid really strenuous exercise right before bedtime.

•Avoid alcohol, caffeine and nicotine close to bedtime.

•Finish eating at least two hours before the regular bedtime and avoid hearty or late meals.

•Evaluate sleep equipment. If the mattress is five to seven years old, or for those who wake up with stiffness, aches or pains, it's time to see if a new mattress could provide better comfort and support.

This article is provided by NewsUSA.