Get back to sleep for better health

Sleep deprivation is unhealthy. Get four hours of sleep or less per night for 12 consecutive nights, and you're more likely to suffer lack of coordination, judgment, and reaction time; experience crummy moods; feel body pain; and even gain weight.

For all you sleepy heads who can't seem to get a wink of slumber, these tips are for you.

• Sip on some chamomile tea. It contains glycine, a chemical that acts as a mild sedative and muscle relaxant. Drink this potion an hour or more before bedtime if nighttime trips to the bathroom are a problem.

• Ask your doctor about acid reflux. Heartburn pain can cause wakefulness. And it can be a silent sleep-robber. One in four troubled sleepers have this condition. See if you fit this category.

• If you wake early, avoid the morning sunlight -- it will cause your body to emerge from its sleep cycle when it should still be in a deep sleep. Keep your bedroom dark.

• Check your medications. Some common drugs for blood pressure and depression can cause insomnia. If you use such drugs, talk to your doctors about changing your dosage or switching to drugs without these side effects.

• Forget the sheep. Counting sheep is not effective. It's just too boring to keep the mind distracted and worries at bay. Try picturing something interesting, inviting, and relaxing.

There are other tricks you can try -- set aside seven to nine hours per night for sleeping, move your bedtime up by 15 minutes every night until you are falling asleep easily, avoid naps -- but if nothing seems to work, consult your doctor before your lack of sleep deprives you to the core.