For a healthy lifestyle that includes good nutrition, exercise and positive thoughts, sleep is an important part. During the dream phase the body recuperates the energy used during the days activities. Sleep helps your body to repair itself. It also helps your mind to absorb and “file” the day’s learning. It is important to get the sleep you need so you can wake up ready to start your day and feel more engaged in what is going on around you.

Sleep deficiency is not yet a recognized cause of many problems that involve illness, accidents, and neglect, and poor job performance. Sleep disorders can interfere with mental and emotional functions. It affects many people every day and it is rising. Sleep problems usually occur in periods of stress and most often once the stress is resolved the sleep problems disappear.

After only a few days of sleep deprivation, the body sufers changes similar to “fast-forward” aging: memory loss, metabolism problems (with sugar and hormones), and poor physical performance. If sleep deprivation continues over the long term, it increases the risk of more serious health problems, such as:

Here are some tips for good sleep

Follow a sleep and wake up schedule. Go to bed and get up at the same time every day, including on weekends. Creating this routine can help condition your mind and body to expect sleep at a regular time.

Regular activity helps the body and mind healthy, but be sure to avoid vigorous exercise before bedtime.

To reduce muscular tension, try techniques such as yoga, meditation, progressive relaxation, or even taking a warm bath.

Try a light snack that is high in carbohydrates, such as a plain bagel. Avoid heavy, spicy, or high-sugar foods, and stimulants such as coffee, alcohol or tobacco.

Prepare your bedroom in a comfortable way that invites you to sleep. Eliminate noise that may interfere your concentration to sleep, reduce light that affects the way your brain produces hormones that regulate your sleep cycle. Adjust your room temperature, your sleep clothes, or your bedding, open or close a window to provide physical comfort.

Do not watch television in your bedroom. Use it for sleep or quiet reading. Violence in newspapers or on television may bother some people making it difficult to fall asleep. Try reading a book instead.

Since sleep problems may be a symptom of an underlying illness they are a health matter. They affect how well you function, how you feel emotionally, and may even affect how well your immune system fights off disease. It is important to discuss sleep problems with your doctor.