GET A GOOD NIGHT'S SLEEP. HERE'S HOW.

                    Getting an adequate amount of sleep is vital to your health and well-being.  Sleep helps to regulate your mood and assists with learning and memory functions.
                     "Not only will getting enough sleep help you learn a new skill, stay on task or be productive, it may also be a critical factor in your health, weight and energy level," noted officials at the National Sleep Foundation (NSF; http://www.sleepfoundation.org/), a non-profit organization dedicated to improving the quality of life for those who suffer from sleep problems and disorders.
                     Most adults need seven to nine hours of sleep during a 24-hour period.  Each night you don't get enough sleep adds to your "sleep debt," the accumulation of which can make you feel tired and less alert during your busy days, thus decreasing your productivity and mental function.  And yet 43 percent of Americans between the ages of 13 and 64 report rarely or never getting a good night's sleep on weeknights, according to the recently released results of NSF's 2011 Sleep in America poll.
                     If your doctor has ruled out a recognized sleep disorder (e.g., apnea, restless leg syndrome, narcolepsy, sleepwalking), or a disorder that can affect sleep quality (e.g., gastroesophageal reflux disease, asthma, epilepsy, fibromyalgia, allergies), but you're still having trouble falling asleep or staying asleep, try the following strategies.

Turn off the technology
                    A full 95 percent of those who participated in the NSF 2011 survey reported using some type of electronics in the hour before going to bed several nights per week.  This included watching television or using a computer, video game or cell phone.  And 9 percent of those ages 13 to 18 reported being awakened every night or almost every night after they go to bed by a phone call, text message or e-mail.
                   "Artificial light exposure between dusk and the time we go to bed at night suppresses release of the sleep-promoting hormone melatonin, enhances alertness and shifts circadian rhythms to a later hour ---- making it more difficult to fall asleep," said Charles Czzeisler, Ph.D., M.D., Harvard Medical School and Brigham and Women's Hospital.
                   So try shutting off the cell phone, computer and other digital distractions an hour before bedtime to see if that improves sleep quality.

Cap the caffeine
                   Caffeine's impact can be felt up to 10 hours after consumption.  So lay off the caffeinated soda, hot chocolate, coffee, tea and other beverages in the late afternoons and evenings.

Stub the smoke
                   Also a stimulant, nicotine taken before bedtime can rev you up and disrupt your sleep.  Don't smoke in the hour or two before hitting the pillow.

Nix the nightcaps
                  While alcoholic beverages consumed in the evening can make you feel drowsy, and even prompt you to sleep, they also have been shown to decrease the quality of sleep patterns and to awaken people in the middle of the night.  Lay off the alcohol within a few hours of going to bed.

Adopt a relaxing routine before bed
                   It's unrealistic to think you can work or do chores and then hop into bed and fall into a restful sleep.  Your bodyneeds time to wind down from all of the stimulation and activity of your day.  Try reading, meditating, doing yoga or deep-breathing exercises --- anything that doesn't tax your body and brain ---- in the hour before going to bed.  While you may think that watching television is relaxing, studies have shown that viewing violent or disturbing images just before bed can disrupt sleep.  So if you suffer from regular or periodic insomnia, be cautious of the TV channels you linger on.

Eat light bites
                   Don't consume a large meal within two hours of bedtime.  Nutrients from the meal will be raging around in your body, keeping you stimulated and awake.  If you want a snack before bed, try a serving of whole-grain cereal, a piece of fruit, a cup of low-fat or skim milk, or a peanut butter sandwich.

Wrap up your workout early
                   Adopt a regular exercise regimen, but don't work out within three hours of going to bed.  Give your body enough time to wind down from exercise before sending it into healthful sleep mode.

Manage the meds
                    If you're on a new medication, or your physician has changed the dosage of a medication you've been taking, and you're suddenly having trouble sleeping, talk with your doctor about possible side effects of the drug.  Some prescription medications have been shown to disrupt sleep in certain people.

Create a "chore book"
                    If you frequently wake up in the middle of the night worryingabout all of the tasks you need to remember to do, write them down in a chore book you keep at your bedside.  You'll rest assured that you won't forget what needs to be done the next day.

Zen your zone
                   Turn your bedroom into a relaxing sanctuary.  Ensure it's dark, quiet and cool at bedtime.  If it's been awhile since you replaced or turned your mattress, do so soon.  Indulge in the best quality sheets, pillows and pillowases you can afford.  Get comfy jammies.  Your sleepis too important to skimp on the essentials.