It’s 4 am and you’re wide awake. You could be one in three who has trouble sleeping. So what are the culprits and remedies for insomnia and how much sleep do you really need to beat the bedtime blues?

The truth: Everyone should get 7 to 9 hours of sleep a night, regardless of age, according to Edward L Schneider, MD, dean of the Leonard Davis School of Gerontology at the University of Southern California, Los Angeles.

HEALTH HAZARDS OF SLEEP DEPRIVATION.

Sleeping less than 7 hours weakens immunity and increases the risk of depression, falls and accidents.

NASA research shows that the effect on driving after being awake for 20 hours is comparable to a blood alcohol level of 0.05.

Lack of sleep can also lead to increased blood pressure, headaches, increased appetite, and weight gain due to increased cortisol production. This hormone has the opposite effect to what you want, especially if you are overweight, because it stores fat and burns muscle.

A study from the University of Pennsylvania showed that getting 2 fewer hours of sleep per night for a week reduced performance on vigilance tests and increased inflammatory markers in the bloodstream.

SO WHAT CAN YOU DO TO GET MORE SLEEP?

1. FIRST, YOUR BEDROOM.

Make sure you have a comfortable bed and pillow. Your bedroom should be dark, quiet, and well ventilated. It must also be peaceful. Scents of jasmine, sandalwood, or lavender can help.

A warm bath or shower or playing quiet music can also help. The goal is to slow down the mind, so watching TV in bed is not recommended if you want to relax.

2. VOID.

Caffeine at night. Sleeping pills can be addictive if used continuously and should be avoided unless used for a very short time. Eating heavy meals or drinking alcohol within 2 hours of bedtime can also disrupt sleep.

Bedtime snacks, particularly grains and sugars, will raise blood sugar and inhibit sleep, according to Dr. Joseph Mercola, author of The Total Health Program.

3. EXERCISE.

Regular exercise can reduce stress. Not only can a walk before bed calm you down, but physical activity can aid digestion. A word of warning. Intense physical activity, like lifting heavy weights before bed, can have the opposite effect!

4. HERBAL SUPPLEMENT-VALERIAN.

The root extract of this plant is a natural sedative and tranquilizer. It can induce relaxation and is great for calming down a busy mind. The herb also appears to increase brain levels of serotonin, a relaxing neurotransmitter.

5. MINERAL-MAGNESIUM.

This mineral is very important for your general well-being. It is also important for inducing sleep, relaxing muscles, and calming the nervous system.

6. HERBAL SUPPLEMENT-ST JOHN’S WORT.

This herb is an effective option to help relieve mild anxiety and nervous tension. A word of caution: it can react with some medications, including warfarin, so check with your doctor first.

7. HORMONE-MELATONIN.

Melatonin is a natural sleep hormone produced by the brain at night. Studies by the Massachusetts Institute of Technology have shown it to be safe, non-addictive, and virtually free of side effects. It is useful for you if you are a light or restless sleeper or take some time to fall asleep.