Sleep is essential for good health, safety and optimum performance. So why are Americans getting less sleep than we need?

Family obligations, professional demands, longer commuting times and more entertainment options are major reasons. However, there are ways to change your behavior to get more sleep and wake up feeling refreshed.

According to the National Sleep Foundation, the cost to U.S. employers in lost productivity resulting from sleepiness is an estimated $18 billion. Sleep deprivation and sleep disorders take a large toll on medical expenses, sick leave and property and environmental damage.

If you experience frequent sleepless nights, you should speak to your physician about your specific symptoms. An untreated sleep disorder may increase your risk for high blood pressure, heart attack, irregular heartbeats and stroke.

Tips for Better Sleep

• Maintain a regular bed and wake time schedule, including weekends. 
• Establish a regular, relaxing pre-bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
• Create a sleep-conducive environment that’s dark, quiet, comfortable and cool.
• Sleep on a comfortable mattress and pillow(s).
• Remove work materials, computers and televisions from the bedroom.
• Finish eating at least two to three hours before bedtime.
• Exercise regularly. It’s best to complete your workout at least a few hours before bedtime.
• Avoid caffeine close to bedtime.
• Avoid nicotine at all times, but especially close to bedtime.
• Avoid alcohol close to bedtime, as it can cause disrupted sleep during the night.