Rest easy tonight

Tired of tossing and turning each night? Obtaining your 40 winks shouldn't be a struggle.

Getting a poor night's sleep happens to most people periodically, but if it's habitual, you owe it to yourself to find out why. Sleep deprivation affects your immune system, judgment, memory, mood and increases your risk of diabetes and heart attack.

It also affects your metabolism. That's right; lack of sleep also can increase your waistline.

Studies show that if you regularly get less than eight hours of sleep a night and you add an extra 30 minutes of shuteye, you will eat an average of 15 percent fewer calories that day.

Sleep solutions depend on the sleep problem. Some people will need a sleep study to pinpoint why the quality or quantity of their sleep is affected. We can all set the stage, however, for a better night's sleep by making a few changes.

- Unplug from the world. Electronic devices disrupt sleep. Exposure to light, especially blue wavelengths emitted by these devices, resets your inner clock.

Put away laptops, tablets, and cell phones at least one hour before bed and don't store them in the bedroom. If you keep your cell phone nearby for emergency purposes, then silence the message alerts and place it face down to avoid exposure to bright light.

- Wind down. Many people fly through their days and then collapse into bed. Sleep remains elusive because you can't shut off your mind.

Because bedtime is probably the only time you get to yourself, you begin to replay the day in your head. There isn't anything wrong with reviewing and planning, but it shouldn't occur in bed. Set aside at least 30 minutes to relax before turning the lights out.

- Become a creature of habit. Consistency gets you into a slumber routine.

A regular sleep schedule, even on weekends, can eliminate Sunday-night insomnia and the resulting Monday-morning blahs. This entails going to bed and getting up at the same time every day.

Shaving off a few hours from the recommended eight just to get more done doesn't work. Studies show we aren't more productive, just more tired.

- Create boudoir ambience. Set a peaceful mood by clearing the clutter, decorating in soft colors, and diffusing relaxing fragrances like vanilla or lavender.

Keep the temperature at a sleep-friendly 60 to 65 degrees, invest in a supportive mattress, and replace your pillow annually.

- Expend energy. Regular activity helps you fall asleep faster and stay asleep longer. Because it's invigorating, avoid rigorous exercise within two hours of bedtime or you may be up for a while.

- Watch your intake. What you eat and drink during the day can affect how you sleep.

Potential trouble makers are caffeine, nicotine, alcohol, decongestants, and some pain relievers and herbal products. Check with your pharmacist about which medicines affect sleep. Avoiding fluids at least two hours before bed helps, too.

- Benefit from botanicals. Some supplements are effective at luring the sandman.

A blend of valerian, hops and skullcap induces relaxation, while Calm's Forte is favored by homeopaths for stress-related sleeplessness. Time-release melatonin aids in staying asleep and obtaining a deeper sleep state.

DEBBIE DeANGELO, R.N.C., B.S.N., is a health educator at UPMC Hamot, a national speaker, host of the syndicated "Living Well" series on WFXP-TV and author of "Sudden Menopause." Her column appears monthly.