How to get a good night's sleep

Everyone's sleep needs are different. While sleep experts recommend a range of seven to nine hours of sleep for the average adult, most people aren't getting nearly the amount they need.

Lack of sleep can lead to everything from poor job performance and irritability around the family to more serious health problems.

Here are some tips from the experts at the University of Michigan Sleep Disorders Center on how to get a good night's sleep.

+Go to bed and get up at the same time daily, even on the weekends.

+Daytime naps can make you less sleepy, so if you choose to take them limit them to one brief (15 to 30 minutes) midafternoon nap.

+Avoid alcohol in the evening, and don't use it to help you sleep.

+Avoid caffeinated products- coffee, tea, soda, chocolate- after midafternoon.

+Eliminate tobacco use, especially close to bedtime and during the night.

+Exercise regularly during the day, but avoid evening exercise.

+Avoid using the bedroom for schoolwork, business affairs, TV, exercise or other activities.

+Keep the bedroom dark, quiet and comfortable.

+Set aside 30 to 45 minutes or more to wind down at the end of the day before bedtime.

+If insomnia becomes chronic- when it occurs on most nights and lasts a month or more- medical treatment may be needed.

For more information, visit www.sleepfoundation.org.

This story is provided by State Point Media.