By some estimates, about a third of Americans have trouble sleeping.
The culprits range from stress, sleep partners, caffeine and even simple habits that interrupt our sleep.

While the causes of sleep deprivation are many, the benefits of adequate rest are significant: strengthened immunity, faster healing, improved memory and learning, and even increased longevity. Getting enough sleep also influences the hormones that control our appetites and is linked to maintaining a healthy weight.

Given the pervasive effects of fatigue, it can be tempting to turn to sleeping pills for relief, but there are many simple, natural tools for tapping into the wealth of benefits of sound sleep:

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• Both caffeine and alcohol can disrupt your sleep. Try cutting back your intake and limiting foods with caffeine to before the late afternoon hours.
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• Our bodies respond to light for sleep cues. Open the shades when you wake up in the morning, keep lighting low in the evening and make sure the room is dark when you go to bed.
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• If you regularly have trouble sleeping, try not to take naps. This can actually decrease the amount of sleep you get at night. If you just can't give up your afternoon catnap, aim for less than 20 minutes or for around 90 minutes. This will keep you from waking up in the middle of your deep sleep cycles and help you feel refreshed when you're ready to get up and go.
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• Keep a regular bedtime and wake time, even on the weekends. Setting a pattern helps your body know that it's time to rest.
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• Make a relaxing activity part of your routine. Before bed, take a bath, do some stretches or light yoga, or savor a cup of hot (caffeine free) tea.
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If you regularly feel fatigued, you may need more than these simple lifestyle changes. A sleep regimen can help you reset your natural clock and reap the rewards of a well rested body and mind. Learn more about finding your best sleep regimen in Sleep Deeply, Live Longer from Mother Earth News magazine.