In U.S. News & World Report, sleep experts share what they tell themselves or others when they’re tempted to stay awake.

When Christine Binnendyk, a pilates studio owner in Portland, Oregon, feels pressure from friends and family to stay awake, she reminds them – and herself – of her morning duties: “I’m the entertainment at 8 a.m. tomorrow, so I need my beauty sleep tonight,” she says. But even if you’re the one taking an exercise class, sleeping well the night before makes a big difference in what you get out of it.