Most people need seven to eight hours of sleep a night (though children and teens need more and older adults frequently sleep less).

When you have a bad night's sleep you will most likely suffer from the effects. We all have trouble falling asleep occasionally, but talk to your doctor if you start exhibiting these symptoms of insomnia:

• Trouble falling asleep when you need to
• Waking up during the night more than once
• Waking up earlier than you want to
• Difficulty getting out of bed once you wake up
• Extreme drowsiness during the daytime hours
• Falling asleep at inappropriate moments
• Physical sensations keeping you awake at night (pain, the need to urinate, etc.)
• Nightmares or stress keeping you awake at night

Medication is one option for better sleep, but before going that route, try some of these behavioral tips:

• Go to bed at the same time every night, and get up at the same hour in the morning.
• Reserve your bed for sleep and relaxation; don’t eat or do work in it.
• Relax before bedtime; by all means exercise during the day but avoid any strenuous physical activity for two hours before going to sleep.
• Don’t drink caffeine or sugared beverages in the evening. Alcohol can actually interfere with your ability to get a restful sleep. And don’t eat any heavy meals for two hours or more before bedtime.