Getting too little sleep can affect your health and well-being

"Sleep is the best cure for waking troubles." — Cervantes

Though he was a sixteenth-century Spanish novelist, Cervantes knew what modern-day medical doctors are just finding out; sleep is one of the most necessary components for leading a healthy and happy life. Yet many of us do not get enough quality sleep to feel refreshed when we wake up in the morning.

We live in a 24/7 society. Work, entertainment, even food is available to us around the clock, but our bodies are paying the price for these modern day conveniences and distractions. Adults need at least seven to nine hours of quality sleep every night in order to wake up feeling good. For many adults with families, jobs and other responsibilities, that amount of sleep time is just not realistic.

Though you may appear to be functional on six or less hours of sleep per night, in actuality, your body may be suffering. According to the National Institute of Health (NIH), even small doses of sleep deprivation can be a factor in developing heart disease, obesity, diabetes and depression. Sleepiness and chronic tiredness has also been linked to automobile accidents, poor work performance or job loss, relationship difficulties, and mental and emotional health.

Current research by NIH now shows that adequate amounts of sleep are just as important as diet and exercise to a person's overall well-being. But it's not easy for people to just sleep more, or else they probably would. Issues such as time constraints, as mentioned above, stress, non-conducive work schedules, uncomfortable sleeping environments, or physical sleeping disorders may prevent even the best-intentioned person from getting the rest they need.

Finding out which category you fall under is the key to finally getting enough sleep. For example, if stress is the trigger that keeps you from getting your Z's, then you'll need to work on reducing your level of stress at bedtime. Taking a relaxing bath or reading a novel may help some, while others may benefit from pre-bed yoga or stretching exercises. Find out what works for you and then stick with it. Establishing a routine will give your body the chance it needs to get into a restful state every night.

Many of us complain about our sleep environment - the bed's too soft, too hard, too warm, or there's too much light in the room, your spouse snores, your cat sleeps on your head, etc. However, our environment is the factor we have the most control over. You don't need to spend a lot of money to make your sleeping environment more comfortable. Inexpensive purchases such as a mattress pad, new pillow, or earplugs can have a big impact on your quality of sleep. Find out what makes you comfortable and then adjust your sleep space accordingly.

Work and family schedules can be hard to adjust to, but you need to get your sleep in order to be at your best both at work and with your loved ones. Taking a couple of short naps during the day can really help normalize and improve your "awake" time. Thirty minutes or so of sleep might not seem like a lot, but to your sleep deprived body, it just might do the trick. Advice for a new mom, for example, is to sleep when your baby sleeps. Taking time during the day to get a little rest may seem extravagant at first, but you'll get much more out of the rest of your day.

Some conditions may need to be treated by a doctor. Sleep apnea is common in adults, especially those who are overweight, and can be very dangerous. Sleep apnea occurs when air passages are blocked by excessive or loose tissue, causing stoppage of air flow that often wakes the sleeper. There are surgical procedures available to help with this condition, but losing weight and getting exercise may help as well.

Insomnia is the most common sleep complaint, defined by trouble falling and staying asleep. Some insomniacs have a genetic predisposition for the condition, while others experience it during periodic bouts of stress or depression. Relaxation and visualization techniques may help, but may not work for everyone. Talk to your physician. He or she may prescribe one of the new medications on the market, or work to find another solution that's right for you.

Developing techniques that help you get more and better sleep is time well spent. Waking up well rested and refreshed can help boost your well-being throughout the day and establishing a sleep routine that works for you can help you to achieve this on a regular basis. Then the next time stress or problems crop up in your life, you can just sleep on it. You might be surprised how much better things seem after a good night's sleep.