Nearly 75% of Americans suffer from sleep problems whether it is occasional or regularly. Insomnia doesn’t necessarily mean that you are not sleeping at all, but you may be waking up often during the night or early morning which leaves you tired. There are many causes of insomnia- daily stress, depression, for some women hormonal changes. Other culprits include televisions, radios and computers.

A lack of sleep can lead to moodiness, irritability, more errors or mistakes on the job, falling asleep while driving, bags under the eye and other health-related side effects.

What can you do about a lack of sleep? If you are suffering from insomnia regularly, schedule an appointment with your physician to discuss possible causes. You want to rule any medical problem. Some prescription or over-the-counter drugs may cause insomnia. Read the label for side effects of any drugs you are consuming whether they are prescribed by a physician or over-the-counter.

Try one or more of the five techniques below for a good night’s sleep:

Go to bed at a regular scheduled time. Go to bed and get up at the same time, even on the weekends if possible. Experiment and see how much sleep you really need to be well-rested. I discovered that I need exactly 7.5 hours of sleep to be well-rested in the morning.

Take a warm shower or hot bath before going to bed. The warmth raises the body temperature making it easier for you to fall a sleep. Consider adding a scent such as lavender to your bath water.

Limit your consumption of foods or beverages that contain caffeine or other stimulants. E.g. chocolate, tea, coffee alcohol or nicotine, these ingredients will Keep your mind alert. Alcohol helps induce sleep but doesn’t necessarily provide the most restful sleep.

Listen to relaxing or soft music before going to sleep. The sound of rain, the ocean or other natural sounds can be soothing and induce sleep.

Adjust the temperature in your bedroom if needed. Keep the temperature in your bedroom at approximate 70 degrees or whatever temperature is comfortable for you. A too hot or too cold bedroom may interrupt your sleep.

This article is intended for educational purposes and is not to be used to treat any medical problem.

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