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Millions of Americans suffer from some form of sleep disorder. Most suffer unknowingly because there are a vast number of sleeping disorders. These range from insomnia to narcolepsy and sleep apnea to restless legs. Without sleep, humans cannot properly function in the fast paced world we live in, yet ironically that seems to be the leading cause of sleep issues. Our brains run wild and never shut down leaving us so tired we cannot even sleep resulting in what is called a sleep debt, which needs to be paid back. But sleeping your way through the weekend will only make it worse. Here are some tips to making the most of one of the staples of life; sleep.

Establish a routine to follow everyday. When you deal with children, you make routines. Children need to know what to expect. That carries through the rest of your life. As an adult, your body needs to know what to expect. It knows that when it is dark, it is supposed to sleep. When you go on vacation, you spend the time staying up late and sleeping in. This is a prime example of disturbing your pattern. When you return home from vacation and are heading back to work, how can you expect that on Sunday night, you are going to fall asleep at nine and wake up at seven? Establishing and maintaining a routine sleep pattern will help your body know what to expect. Nighttime rituals can also aid your body's time clock.

What you put in your body can also affect how well you sleep. Caffeine and sugar, especially late in the day, will cause a jolt in your system not allowing it to calm down enough to relax. Often times, people will eat a candy bar or drink a coffee late in the afternoon with the intention of getting an afternoon kick, but suffer later when the chemicals have not cleared their system causing late night arousals.

Use your bed only for sleep. It gives your body the cue that it is all right to sit in bed awake if you allow yourself computer, TV, or reading while in bed. Again, like a child, if you allow them to do something once, you are asking for it! It is very hard to explain to your body why it was okay to stay up all night in bed and read on Saturday, but not on Sunday.

Give your body time to relax and unwind before bed. Baths, dim lights, even soft music can help slow down your heart, allow tension to leave your muscles, and your eyes to stop straining. The dim lights also help to warn your body that it is night and time for sleeping.

Don't eat or exercise before bed. These activities get your blood flowing

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