As many as 70 million Americans--about one-quarter of the population--experience sleep disorders; half of this group have chronic sleep problems. Important new research, including studies supported by the National Institutes of Health (NIH), has linked lack of sleep with obesity, diabetes, and other related conditions.

Tips for Better Sleep

• Follow a regular sleep schedule. It is helpful to go to sleep and wake up at the same times as much as possible, even on weekends.
• Exercise at a regular time each day, at least 3 hours before bedtime.
• Get some natural, outdoor light each day.
• Avoid caffeine late in the day.
• Don't drink alcohol to help you sleep.
• Avoid smoking.
• Create a safe and comfortable place to sleep (quiet, dark, and well ventilated).
• Develop a nighttime routine that helps you slow down and relax.
• If you're having trouble falling asleep after about 15 minutes, get up, do a quiet activity, and return to bed when you are sleepy.
• Try these tips and record your sleep and sleep-related activities in a sleep diary. If problems continue, discuss the sleep diary with your doctor.

For More Information

National Center on Sleep Disorders Research (NCSDR), NIH The NCSDR Web site contains publications for health professionals and the public, including an interactive quiz and fact sheets on common sleep disorders.

ClinicalTrials.gov Sleep clinical trials are being sponsored by a number of NIH institutes and centers, including NCCAM.

Program Announcement: PA-05-046 Research on Sleep and Sleep Disorders

National Institute of Neurological Disorders and Stroke, NIH Brain Basics: Understanding Sleep Restless Legs Syndrome Fact Sheet

National Institute on Aging, NIH Sleep and Aging

Office of Science Education, NIH Sleep, Sleep Disorders, and Biological Rhythms--Curriculum Supplement for High School

Agency for Healthcare Research and Quality Melatonin for Treatment of Sleep Disorders [PDF, 1.57MB]

NIH State-of-the-Science Conference Statement on Manifestations and Management of Chronic Insomnia in Adults