America is becoming a nation of the sleep-deprived. Are you one of them?

In our 24/7 society, there are many more opportunities to do things other than sleep, such as 24-hour cable TV, the Internet, email, working longer hours, and shift work. More Americans are trading sleep to work and play more.

Getting enough sleep and sleeping well are important to help you stay healthy.

Not getting enough sleep can lead to impaired memory and ability to process information, poor performance in school, decreased work performance, driving and other accidents, relationship problems, and mood problems such as anger and depression. More recently, research suggests that chronic sleep deprivation may also be a contributing factor to obesity.

Healthy Sleep Tips

Make sleep a priority and aim for 7 to 9 hours of sleep without interruptions. Here are some sleep tips from the National Sleep Foundation to help you get started:

1. Maintain a regular bed and wake time schedule throughout the week, including weekends.
2. Establish a regular, relaxing bedtime routine. Stop working and begin to relax by taking a bath, reading or listening to music. Think about your day and appreciate what you accomplished and the people you touched.
3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
4. Sleep on a comfortable mattress and pillows.
5. Use your bedroom only for sleep and sex.
6. Finish eating at least 2-3 hours before bedtime.
7. Exercise regularly. It’s best to complete your workout at least a few hours before bedtime.
8. Avoid caffeine (such as coffee, tea, soft drinks, and chocolate) near bedtime.
9. Avoid nicotine (cigarettes, tobacco products) near bedtime. It can lead to poor sleep.
10. Avoid alcohol close to bedtime.

Sleep Problems

If you have problems sleeping, keep a diary. Record the problems you have and when you are sleepy at a time you want to be awake and alert. If the problems continue, discuss your sleep diary with your doctor. There may be an underlying cause that you will want to be properly diagnosed and treated.

Source:  National Sleep Foundation, www.sleepfoundation.org.