Sleep plays an integral role in health and well-being. Unfortunately, many American adults have sleep problems and don't get the rest they need to restore and renew their bodies. A normal amount of sleep per night for most adults is between seven and nine hours. About 35% of American adults report sleeping on average less than seven hours per night. Insufficient sleep and poor-quality sleep may be due to a variety of factors including sleep disorders (e.g., sleep apnea, insomnia), medical conditions (e.g., restless leg syndrome, chronic pain) and mental health disturbances (e.g., anxiety, depression, stress).

Sleep deprivation can take a serious toll on your body and mind. Signs that you're not getting enough sleep may include:

— brain fog

— lack of energy

— mood shifts

— diminished focus and attention span

— worsened memory

— risky decision-making

Insufficient sleep and growing sleep debt can also put you at increased risk for accidents and injuries. Try incorporating these healthy sleep habits into your bedtime routine to improve your sleep:

No. 1: Follow a consistent sleep schedule. Go to bed at the same time each night and get up at the same time each morning, including on the weekends. When your sleep has a regular rhythm, your biological clock will be in sync. In addition, your other bodily functions will work more smoothly, including your sleep.

No. 2: Avoid caffeine and alcohol before bedtime. Caffeine is a stimulant. Consuming caffeine too close to bedtime can prevent you from falling asleep or having good quality sleep. Caffeine has a "half-life" of about eight hours, which means that its blood level is reduced, but that it is still affecting your body after this time. A recent study showed that consuming caffeine within six hours of bedtime can reduce total sleep time by up to 41 minutes. Most experts advise to stop drinking coffee and other caffeinated beverages after 2 p.m.

Alcohol is a sedative. While the sedative properties of alcohol can make you sleepy, it can also detract from a good night's sleep by preventing you from reaching deep sleep stages where the most restful sleep occurs. Drinking alcohol can also lead to dehydration and increased thirst; you may awaken at night to get a drink of water or to use the bathroom if you drink alcohol too close to bedtime.

No. 3: Exercise. Moderate physical activity is not only key for a healthy body but also for healthy sleep. Exercising during the day will help you fall asleep more quickly and sustain longer, deeper sleep. It's important to stop exercising a few hours before bedtime. Too much physical activity around bedtime may hinder your ability to fall asleep and stay asleep.

No. 4: Remove all electronic devices from your bedroom at night. Technology affects your brain, stimulating your mind and making it harder to fall asleep. The blue light emitted by many electronic devices disrupts the natural production of melatonin, which can disturb your circadian rhythm. In addition, using electronic devices in bed may delay the time that you go to sleep, reducing overall sleep duration. So, find a place outside your bedroom where you can park electronic devices at night and keep your bedroom "technology-free."

No. 5: Keep your bedroom dark, quiet and at a cool temperature. Your body is conditioned to fall asleep when there is darkness all around you. It creates a rhythm that allows you to fall into a peaceful slumber. This is also the case with noises or sounds; you are more likely to stay awake when there is noise in the environment. Regarding temperature, most experts recommend keeping your thermostat set between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius). This practice allows for the most comfortable sleep.

To find out more about Julie Rosenberg and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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