A healthy night’s sleep is essential to maintaining our physical, mental and emotional well-being. Sleeping well at night helps give us the energy and focus we need to get through the day. It can improve our memory and concentration, help reduce stress and improve our ability to fight off illness.

Unfortunately, most U.S. adults fail to get their recommended 7 to 8 hours a of sleep each night. We need to make a commitment to our sleep and treat our nightly routine as the priority it should be.

Some simple lifestyle changes can help us improve both the quantity and quality of our sleep: 

• Set and maintain a regular schedule by going to bed at the same time each night and awakening at the same time each morning, including weekends and holidays.
• Don’t smoke cigarettes or use tobacco products. Nicotine is a stimulant and smoking is dangerous to good health on every level. Tobacco users frequently awaken during the night because of nicotine withdrawal.
• Avoid caffeine close to bedtime (coffee, tea, soft drinks or chocolate) and limit eating two to three hours before bedtime.
• Use alcohol only in moderation, if at all, and not close to bedtime. Alcohol may speed the onset of sleep, but it causes an increase in the number of awakenings during the night. 
• Enjoy regular exercise each day with at least 30 minutes of physical activity. Stop any strenuous workouts three to four hours before sleep.

March 13-19 is National Sleep Awareness Week^TM, sponsored by the National Sleep Foundation to promote the health benefits of sleep and its importance to safety and productivity. That makes this a good time to promote the importance of getting a good night’s rest.