It’s frustrating to spend a night tossing and turning or staring at the ceiling. Studies show that about 30 to 40 percent of American adults experience insomnia, or get too little or poor-quality sleep, at least occasionally. The good news is, lifestyle changes can often make the difference between lying awake and snoozing away.

Why Shut-Eye Is Important
Sleep occurs in different stages that promote mental health. Some stages help you feel rested and alert. Others are important for learning or making memories.

Rest also improves physical health. Your body makes hormones during sleep that help repair cells and fight infection. Other sleep-related hormones affect how your body uses energy. This may explain why people who get less rest are more likely to be overweight.

What’s Keeping You Awake
People with insomnia may have a hard time falling asleep, awaken too early, or wake up frequently during the night and have trouble getting back to sleep. Common causes include:

• Use of alcohol, caffeine, or nicotine
• Change in work shifts
• Stress, anxiety, or depression
• Conditions such as arthritis or asthma

Good Night, Sleep Tight
If you’re having trouble getting the rest you need, these suggestions may help you sleep more soundly:

• Unwind before bedtime. Try taking a warm bath.
• Try to go to bed and get up at about the same time every day.
• Avoid caffeine, tobacco, and alcohol late in the day.
• Don’t eat large meals close to bedtime.
• Skip late-afternoon naps.
• Exercise regularly, according to your doctor’s instructions. Active people tend to sleep better—as long as they don’t exercise too late in the day.

If lifestyle changes don’t work, talk with your doctor. Prescription medications for insomnia are available. But they can cause side effects and are best used only for short periods.

Have Sweet Dreams
Find even more tips that may help you get to sleep at www.paramounthealthcare.com. Click on “Better Health for Life,” “I” in the encyclopedia at the top, then “Insomnia.”