Have you ever had trouble falling asleep or staying asleep? Then you're in good company because one out of three Americans experiences insomnia. So, why do we need a good night's sleep anyway? Sleep is an essential part of overall good health. Research shows that a lack of enough sleep results in tiredness, an increase in accidents, difficulties with concentration, poor work (school) performance and even increased illnesses.

Each night the body needs time to "recover" from the day's activities. While you're resting, your body and mind are actually quite active in an alternating pattern of REM (rapid eye movement) and non-REM sleep. The proper balance of REM and non-REM allows you to feel refreshed and well- rested for the following day. How much is enough sleep? Everyone is different--some people feel well- rested with only 6-7 hours of sleep, while others need 9-10 hours, but on average 8 hours per night is recommended. Several factors can interfere with sleep, such as lifestyle choices (varying bedtimes, changing work shifts, caffeine intake, smoking, alcohol, etc.), environmental factors (noise, lighting, temperature), physical conditions (sleep disorders, pain, etc.) and psychological elements (depression, stress, anxiety, etc.).

So, how do you know if you have insomnia and when is it a problem needing medical treatment? The symptoms of insomnia include difficulty falling asleep, waking frequently in the night, not feeling rested in the morning, feeling tired during the day, and restlessness/anxiety as bedtime approaches. Generally speaking, there are three categories for insomnia-transient (lasting only a few nights), short-term (lasting 2-3 weeks) and long-term (lasting more than a few weeks with poor sleep every night, most nights, or several nights per month). You should consider contacting your health care provider if your sleep has been disturbed at least several times over the past month, or if sleep difficulties interfere with the way you feel or function during the day.

A thorough physical exam and history by your health care provider, as well as possibly blood work or other tests, will be done to determine any physical causes of the insomnia. Treatment would then entail any of the following: treatment of underlying medical disorder, relaxation techniques, changes in diet, exercise, regular sleep pattern, or counseling.

The secret to a good night's sleep:
*-establish a regular bedtime and time to get up
*-exercise regularly but avoid strenuous activity three hours before bedtime
*-avoid caffeine within six hours of bedtime
*-avoid alcohol one-two hours before bedtime
*-avoid smoking one-two hours before bedtime
*-avoid naps during the day
*-go to bed only when you are sleepy and use your bed only for sleep not to read, watch TV, etc.
*-if you can't sleep don't stay in bed tossing, after 15-20 minutes get up and do something else until you are sleepy
*-establish relaxing pre-bedtime rituals like a warm bath, listening to music, reading, etc.
~For more info visit the National Sleep Foundation's Web site at http://www.sleepfoundation.org