Trouble sleeping?

About 70 million Americans now report sleep problems, an increase of 13 percent since 2001, and 20 percent of us now sleep fewer than six hours a night, the poll shows. Those sleeping the recommended eight or more hours each night have dropped from 38 percent to 28 percent since 2001.

America is stressed, and insomnia is one of the repercussions, says David Schulman, medical director of the Emory Clinic Sleep Disorders Lab. The lab has experienced an estimated 20 percent increase in clients over the past five months, while the Atlanta Sleep Medicine Clinic, a private facility in Sandy Springs, reports about a 15 percent increase in calls over the past year.

For a good night’s sleep, just relax and try to stop thinking about stressful things, Schulman says. Control the things you can, such as darkening the room, removing the TV and avoiding caffeine. Exercise and a good diet also help.

“Sleep quality is just as important as sleep quantity,” said Ketema Paul, a professor at the Morehouse School of Medicine who studies sleep. He notes links between poor sleep and an increased risk of cardiovascular disease, a weakened immune system, high blood pressure and Type 2 diabetes.

Everyone has a sense of how much sleep they need, he says, but studies have shown that those who live longest and tend to be healthiest sleep seven to 10 hours a

Eye-opening statistics

According to the nonprofit National Sleep Foundation:

> 70 million Americans are affected by a chronic sleep disorder or intermittent sleep problem.

> 28 percent of Americans sleep eight or more hours a night.

> 20 percent of Americans sleep less than six hours a night.

> 32 percent of Americans who report sleep problems discuss them with their doctors.

> 54 percent of adults (110 million licensed drivers) have driven drowsy at least once in the past year.

> 28 percent of drivers have nodded off or fallen asleep while driving.

Sleep strategies

David Schulman, medical director of the Emory Clinic Sleep Disorders Lab, advises using your bedroom for only two functions, both of which begin with “S.” Here are a few tips to help create a tranquil sleep environment:

> Create a consistent bedtime routine and regular sleep schedule.

> Make sure bedroom is dark, cool and quiet with comfortable pillows and linens.

> Exercise regularly but complete your workout at least three hours before bedtime.

> Avoid foods and drinks with caffeine at least eight hours prior to bedtime.

> Avoid alcohol for a few hours before. It helps you get to sleep but won’t help you stay asleep.

> Don’t eat high carbohydrates (such as ice cream) before bedtime.

> Remove work materials, computers and television from your bedroom.

> Take a warm bath and let your body temperature cool prior to getting in bed.

> Wind down by reading, doing a crossword puzzle or meditating.

> If you haven’t fallen asleep in 30 minutes, get up and do something else for a while.

> If you have difficulty falling or staying asleep for 3 or 4 days a week and it continues for 3-4 weeks, consider seeing your doctor or a sleep specialist. Before taking a sleeping pill, talk to your doctor or a sleep specialist.

Sources: National Sleep Foundation, staff reports