By Barbara A. Brehm, Ed.D.

Sleep problems often go untreated. People attribute insomnia to stress, a hectic pace of life or to getting older. In fact, sleeping problems have reached epidemic proportions in the U.S., with about one-third of the adult population reporting problems sleeping.

While a few nights of lost sleep may hardly be noticed, cumulative sleep loss has debilitating and even fatal effects. Poor judgment and other declines in cognitive performance lead to increased risk of accidents and injury. Quality of life decreases dramatically if fatigue dominates the day. When short on sleep, people tend to overeat and underexercise. (I'm too tired to go for a walk! I think I'll watch television and eat some chips instead.)

Plenty of deep, restorative sleep is essential for good health. Feeling rested can mean the difference between an average day and a great day. Good sleep is right up there with good nutrition and regular exercise to prevent injury and illness, and to keep the body functioning in top form physically, mentally and spiritually.

How much sleep do I need?

Sleep requirements vary from person to person, but experts believe most people need from seven to nine hours a night. You may need more sleep if you are under extra stress or getting sick. You know you are getting enough sleep if you wake up in the morning before the alarm goes off, feel refreshed and rested, and if you are alert throughout the day.

Do older people need less sleep? 

While older people don't necessarily need less sleep, sleep patterns do sometimes change with age. Older people tend to sleep less in one stretch, get less of the deeper stages of sleep and awaken more easily. The same factors, such as exercise, that improve sleep quality for younger adults help older adults sleep better as well.

What causes insomnia?

While stress is the leading cause of short-term insomnia, sleep difficulties may also be caused by a variety of illnesses, medications or lifestyle factors such as work schedule or caffeine consumption. If sleep problems persist for more than two weeks, consult your doctor to determine what is causing the problem.

Sleep problems can persist and worsen over time, so never ignore them. Preventing full-blown sleeping disorders takes less time and energy, and less of a toll on your health, than “curing” them once they have become a habit.

Does exercise improve sleep?

Many people find they sleep better when they exercise regularly. Exercise relaxes the body and calms the mind. It also helps reduce depression and anxiety - two common causes of sleep problems. Exercise also signals the body that more and deeper sleep at night is needed, although how this occurs is unknown. Improvements in sleep are not always immediate; they may not be apparent until a week or two after beginning an exercise program.

What kind of exercise works best?

Regular, somewhat vigorous exercise seems to work best for most people, but the exact type and amount varies from person to person. You may wish to work with a personal trainer or exercise instructor to design a program that works best for you, especially if you are new to exercise. Endurance exercise such as walking, swimming or cycling, performed for 30 to 60 minutes, three to five days a week is commonly prescribed for improving sleep quality in healthy adults. (Check with your doctor before assuming this amount is right for you.)

Ironically, too much exercise can interfere with sleep. Avoid overdoing it. Begin at a reasonable level, in an activity you enjoy, and increase exercise volume gradually to avoid injury and sleep problems.

When should I exercise?

Mid to late afternoon is the standard time of day recommended for people who exercise to improve sleep quality. However, if your schedule does not accommodate this timing, exercise whenever you can. Some people find that evening exercise winds them up, while others find it helps them sleep. Experiment to find the time that works best for you.