Insomnia and fatigue are now considered America's top health problems. Researchers have identified lack of sleep as a cause of serious disorders ranging from diabetes to high stress levels. The results show that it is taking a huge toll on the quality of life -- and the health -- of millions.

Sleeping only four hours a night can cause weight gain, diabetes, and high blood pressure. Those who sleep fewer than six hours a night don't live as long as those who sleep seven hours or more. For whatever reason, Americans today often sleep less than six hours a night, making them highly vulnerable to sleep disorders, the stress syndrome, and to multiple health problems Sleeplessness costs the U.S. economy $150 billion a year in higher levels of worker stress and reduced productivity, estimates the National Sleep Foundation.

Stress and Insomnia:
Millions of Americans are using tranquilizers to reduce stress during the day, and sleeping pills to induce sleep at night. You don't induce a natural state of sleep with unnatural, synthetic, and in many cases highly addictive, products. It is recommended that patients who suffer from insomnia restore a balanced rest/activity cycle by practicing the Mantra meditation techniques, which has been shown in a number of studies to reduce stress and insomnia.

You should wake up refreshed in the morning without the use of an alarm clock and feel energetic all day. If not you may find some good tips below.
Sleep deprivation is a large proportion of the problem is due to the high paced lifestyle causing the lack of time to get the sleep we need. When we do not get the amount of sleep we need we accumulate a sleep debt. This sleep debt has to be paid back or sleepiness will continue to worsen. Many people try to pay back the debt on the weekends resulting in the disruption of their circadian rhythm.

Here are some Tips that may help.

• Sleep is as important as food and air. Quantity and quality are very important. Most adults need between 7.5 to 8.5 hours of uninterrupted sleep. If you press the snooze button on the alarm in the morning you are not getting enough sleep. This could be due to not enough time in bed, external disturbances, or a sleep disorder.

• Keep regular hours. Try to go to bed at the same time and get up at the same time every day. Getting up at the same time is most important. Getting bright light, like the sun, when you get up will also help. Try to go to bed only when you are sleepy. Bright light in the morning at a regular time should help you feel sleepy at the same time every night.

• Stay away from stimulants like caffeine. This will help you get deep sleep which is most refreshing. If you take any caffeine, take it in the morning. Avoid all stimulants in the evening, including chocolate, caffeinated sodas, and caffeinated teas. They will delay sleep and increase arousals during the night.