Studies have shown that most Americans don’t get enough sleep, and that a shortage of sleep can cause many problems in the areas of health, job productivity and even traffic safety. So you are convinced that you need to get a good eight hours a night, and you give it a go – but no matter how hard you try, you can’t fall asleep when you want to or stay asleep as long as you should. What then?

Here are some hints on fighting insomnia that may help put an end to counting sheep and keep you from all that tossing and turning.

Schedule sleep
Try to keep to the same schedule every night and morning. Staying up late and sleeping in on the weekend throws your biorhythms off and can cause insomnia. It also makes it that much harder to get up and stay awake on Monday.

Set the stage
Relax with a soothing routine before trying to sleep. Music, reading, TV (if you can turn it off), a bath or other calming rituals can train your body to expect sleep, making it easier to drop off when it’s time. Also, make sure your bed and pillow are comfortable and the temperature of your bedroom doesn’t interfere with sleep readiness.

Don't lie awake
If you can't fall asleep, don't just lie there. The tension of lying awake can make you even more restless. Get up and try something else to relax; reading, music or other calm activities can help. If anything in particular was bugging you, maybe you can do something to reduce the irritation and then go back to bed.

Wake-up sunshine
Try to expose yourself to sunlight or bright lights for at least an hour in the morning (that may take some effort during northern winters!). It helps your internal clock reset itself each day – that way your body will know when it’s time to go to sleep that night.

Exercise
Daily exercise (20 -30 minutes) is not only healthy, it helps many people sleep. Don’t do it right before bedtime, though. Schedule exercise at least 3 hours earlier; 5 to 6 hours is even better. That way, your body’s natural relaxation mode will make drowsiness come more readily.

Avoid stimulants and alcohol
Caffeine and nicotine keep many people awake. Coffee, tea (except for some herbal brews), chocolate, soft drinks and certain medications contain caffeine or similar substances. If you get enough sleep, you won’t need caffeine to stay awake the next day, starting the cycle over again! Smoking causes many people to sleep restlessly and wake up early because they need more nicotine. Alcohol prevents people from achieving the restorative benefits of REM and deep sleep by keeping them in light sleep stages.

Get help for sleep disorders
If these suggestions don’t work and you still have trouble falling asleep or are always tired, you may have a sleep disorder such as sleep apnea, restless legs syndrome or some other condition. Your family doctor can help diagnose the problem and refer you to a specialist if needed.