For so many years I didn't sleep well; stress, menopause, so many reasons. Once I took the time to examine my lifestyle habits - nutrition, mental attitude, exercise, rest - everything turned around.

When was the last time you drifted off into a deep, full night's sleep and awakened refreshed and feeling powerful?

Some of us take time to fall asleep but then sleep soundly. Others may fall asleep as soon as the head hits the pillow, but wake up during the night - sometimes for hours. Sleep deprivation is serious business with lifetime health consequences.

Studies show that over the last 50 years, Americans have shorn about two hours from their nightly sleep times. The National Sleep Foundation recommends seven to nine hours, but a 2005 poll showed that 67 percent of American adults have sleep problems and 37 percent are so fatigued, it interferes with daily activities. As well, there are other studies that show that 40 million adults suffer from one of 80 sleep disorders, mostly insomnia, breathing disorders or movement disorders.

What are the consequences of sleep deprivation? According to Harvard Medical School professor Dr. David White, if you sleep less than six hours per night, your odds of dying of any cause are higher than those who log eight hours. If - and we don't know yet for sure - less sleep does affect blood pressure, glucose metabolism, and weight, there could be a link to heart attacks and strokes."

Insufficient amounts of sleep and working odd hours have been linked to heart disease, diabetes, cancer and obesity. They're also prime factors in emotional and psychological stress, hospitalizations and decrease in work productivity.

The reasons we don't sleep are often health-related: lung diseases like asthma and

emphysema, gastric reflux, Alzheimer's, ulcer, cancer, heart disease, arthritis, chronic fatigue, and restless leg syndrome are just a few. Menstruation, pregnancy and menopause can also contribute. We won't even mention that a snoring spouse can compromise your rest and health. Medications can also have side effects that rob you of rest; these include those for hypertension, asthma, antihistamines, diuretics and antidepressants. Even overstimulation, overtraining athletically and not eating enough can contribute to poor sleep.

Scientists are finding that cutting back on sleep to make more time for work and play can actually play havoc with hormones, possibly harm brain cells, deplete the immune system and promote the growth of fat instead of muscle. It may even accelerate the aging process.

Sleep patterns begin to change big-time in people as young as 30. We sleep less and have fewer deep, restorative stages of sleep. Cheating on sleep, as we like to do in order to stay out late, can increase brain levels of cortisol, a potentially dangerous stress hormone.

Here's where a wellness lifestyle comes in. Some tips for getting a good night's rest without medication:

♦ Eliminate caffeine. It is a drug and takes almost 24 hours to be cleared from the body.

♦ Eliminate or cut back on certain foods. Studies show that sensitivity to certain foods - wheat, dairy, soy, nuts, gluten products, sugar - can affect your ability to sleep.

♦ Eat a balanced diet - proteins, whole carbohydrates and healthy fats. And be sure to keep hydrated; sometimes the body will wake up due to hunger and/or dehydration. Pay attention to how you feel if you wake up in the middle of the night; sometimes a banana or rice cake will do the trick.

♦ Avoid other drugs, like nicotine and alcohol. Avoid stimulants such as colas, especially late in the day. Ask your pharmacist for a complete list of potential side effects of any medications you are taking.

♦ Get the television out of your bedroom. This room should be wholly dedicated to rest. Record programs and watch them earlier in the evening. And if you are a news junkie, wait until morning.

♦ Increase your daytime activity to burn off physical stressors. Exercise affects body temperature, which rises when you work out and then drops afterward. It's that drop that promotes sleep. Try not to work out heavily within four to six hours of bedtime, however, as this can raise your metabolic rate and rev you up when you need to rest.

♦ Set aside time to clear your mind. Several hours before bedtime, list your worries or chores for the next day. Develop a relaxation and/or meditation ritual to wind down each day. Keep a regular sleep/wake schedule. Irregular hours can throw off the biological clock.

Choose the right bed. You'd be amazed at how "you get what you pay for" is so relevant to a good night's sleep!

Although it may remain a mystery why we sleep, it is no mystery why we need to sleep. So if you don't like feeling tired, irritable, depressed and accident-prone, go to bed!

©2007 Beth Witrogen is an Antioch writer with two Pulitzer nominations, including "Caregiving: The Spiritual Journey of Love, Loss, and Renewal." Visit her at

www.witrogen.com.