We are a nation plagued by sleeplessness. According to the National Institute of Health, 50 to 70 million Americans are affected by chronic sleep disorders and intermittent sleep problems that can negatively impact health, alertness and safety. Untreated sleep disorders have been linked to hypertension, heart disease, stroke, diabetes and depression, among other chronic conditions.

Skip the nightcap

Alcohol is probably the substance used most often for sleep, reports a study in Principles and Practice of Sleep Medicine. However, when you fall asleep under the influence, both the quantity and quality of your sleep are adversely affected. Even small to medium intakes of alcohol can suppress melatonin, interfere with restorative N-REM cycles and prevent dreaming.

Junk the java

Caffeine enhances alertness, activates stress hormones and elevates heart rate and blood pressure none of which is very helpful when trying to get shut-eye. If you’re sensitive to caffeine, take note that its half-life the time required for your body to break down half of it can be as long as seven hours!

In women, estrogen may delay caffeine metabolism even more. In the days between ovulation and menstruation, it takes about 25 percent longer for women to eliminate caffeine; for women using birth control pills, elimination time can double.

Coffee, tea, chocolate, energy/sports drinks and soft drinks all contain caffeine.

Turn down the heat

Most sleep researchers recommend keeping your bedroom cool but not cold. This allows your core body temperature to drop, which helps induce sleep. Proper air circulation and lighter-weight blankets can also facilitate a drop in body temperature.

Don’t work out within three hours of bedtime

Physical activity raises core body temperature, which is why we’re advised to skip exercising in the evening. However, the issue isn’t so clear. Some studies show evening activity to be bad for sleep, while others have found a positive effect.

Develop a sleep ritual

Experts suggest engaging in relaxing activities in the evening to prepare yourself for slumber. It should be something that you do every night to signal to your body that it’s time to unwind.

Set a regular schedule

Most experts advise that we go to bed and wake up at the same time every day. They point to evidence that our circadian rhythms the natural ebb and flow of energy levels that occurs throughout the day thrive on consistency. The more predictable our sleep schedule, the better our bodies work, the theory goes.