Too many Americans are simply not getting enough sleep, and it is adversely affecting our health. In a recent report by the Centers for Disease Control and Prevention (CDC), 10% of Americans reported that they had not gotten enough sleep during any of the prior 30 nights and 38% said that, during the same time frame, they had not gotten enough sleep at least seven nights.

Aside from leaving you tired, lack of sleep contributes to many serious mental and physical conditions. People who do not get enough sleep are more likely to have diabetes, heart disease, depression, and high blood pressure. Drivers who do not get enough sleep cause thousands of accidents every year, injuring and even killing those who share the road.

How Much Sleep is Enough?

While everyone is different, there are some basic guidelines for how much sleep you should be getting. The CDC recommends that adults get seven to nine hours of sleep a night. Children and teenagers require more sleep because their bodies are still growing. Children between the ages of 5 and 12 should get nine to eleven hours of sleep each night and adolescents ages 11 to 17 need 8 ½ to 9 ½ hours of sleep.

Tips for Getting More Sleep

While sometimes circumstances make it impossible to get enough sleep, there are some simple tips that may allow you to make the most of the sleep you do get.

1. Get up and go to bed at the same time every day, including weekends. Your body’s internal clock will adjust to your sleep schedule making it easier for you to fall asleep at night and wake up in the morning.

2. Have a bed time routine. If you do the same thing every night before you go to bed, you will be giving your brain clues that it is time to go to bed.

3. Limit nap time to 30 minutes a day. Napping for longer can make it harder to fall asleep at night. If you are getting enough sleep at night, you should not need to naps to get you through the day.

4. Avoid caffeine, nicotine, and alcohol near bed time. All of these substances can make it harder to sleep and keep you from sleeping as deeply as you should.

5. Exercise regularly. Physical activity not only helps you maintain your weight and live a healthy life, it helps you to fall asleep faster at night. Aim to exercise three times a week for at least 20 minutes. If possible, try to plan your workouts so that they are not right before you go to bed. Physical activity right before bed gets everything in your body working, making it harder to fall asleep.