Today we are going to talk about a crucial component of health, sleep! Get ready for more health secrets, here we go!

I regularly hear patients complain that they do not get enough sleep, or that they are still tired when they get up in the morning, perhaps indicating that they did not get quality sleep.

Just how much sleep should we be getting?

Most research has shown that the optimal level of sound sleep a person should get a night is 8 hours.

Unfortunately, it is estimated that over the past century a person's average nightly sleeping time has been reduced by 2 hours. Interestingly enough, many people get distracted by things like the TV or the Internet instead of heading to bed when they need to in order to ensure a restful night's sleep. I know you are on the Internet right now, but read the rest of this article before going to bed, it will prove to be useful in the future!

I have heard the expression "I will sleep when I am dead," used all too often these days. Well, if you don't get quality sleep, and enough of it, you might fulfill that old expression sooner than you think!

So why do we need sleep? Every human being needs a certain number of hours of sleep each day to revive brain cells and other body systems so they'll continue functioning effectively. So we actually shut down the body at night to repair both the short-term damage that has occurred during the day, as well as some chronic health problems that our bodies are fighting to defeat.

Our natural sleep patterns are controlled by an internal body clock called a "circadian clock." It regulates body temperature, hormone levels which regulate metabolism, heart rate and other vital body functions including our immune system. If someone is suffering chronic loss of sleep, these important functions soon become impaired and overall health is usually affected . . . as is a person's memory and mood.

How can you determine if you're suffering from sleep deprivation? Here are a few simple questions you can ask yourself:

o Do you yearn for naps during the day or find yourself dozing off at inappropriate times?

o Do you feel out of sorts, anxious or groggy, especially when you're less active?

o Are you coming down with more colds and flu symptoms than normal?

o Do you suffer from other medical or emotional conditions that could be keeping you awake?

o Do you take prescription or the over-the-counter drugs which may be interfering with your sleep?

So what can you do to ensure yourself a better night's sleep?

- Create a comfortable sleep environment, which means everything from a firm mattress to good air circulation to absence of light and noise.

- If noise or light bothers you, you may want to use a sleep mask and ear plugs.

- Don't try to fall asleep on a full or empty stomach and cut back on fluids a couple of hours before bed.

- Get some exercise - physical activity promotes sleep. Don't drink alcohol or caffeinated drinks, especially before bedtime and quit any tobacco use.

- Establish a bedtime ritual -- this includes going to bed at the same time each night. Make sure that you set a specific time when the TV and computer MUST be shut down.

- Often times it helps to take a warm shower or bath to soothe your muscles, helping to put you into a relaxed mood for sleep.

- Stretching before bed will help protect you from tight muscles when you wake up.

- Lastly, don't take your troubles to bed with you. Try to resolve your stress before going to bed. You need to sleep to repair damage, not wrestle with unresolved stress!

Once you discover that a few extra hours of sleep are helping you to feel more rested, relaxed, and healthy than you have in a long time, giving up that extra hour on the Internet will have been well worth it.

Now get some sleep!!!!!