Fort Leonard Wood, Mo. -- Is this as good as my sleep is ever going to be?

This is a question many Americans are asking.

Nowadays, millions of Americans suffer from insomnia.

According to the National Center for Sleep Disorders Research at the National Institutes of Health, 30 to 40 percent of adults say they have experienced some symptoms of insomnia within a given year, and about 10 to 15 percent say they have chronic insomnia.

Among active duty military who deal with deployments, shift changes on the job, field assignments, being a Drill, etc., that percentage goes up.

In a recent Madigan Healthcare System study, more than 58 percent of the participating active duty Soldiers in the study were identified with symptoms of insomnia.

Insomnia, which is Latin for "no sleep," is the inability to fall asleep or remain asleep.

"Insomnia" is at term also used to describe the condition of waking up not feeling restored or refreshed.

The lack of a good night's sleep may lead to elevated blood pressure and pulse, increased cortisol and adrenaline production, impaired memory, increased irritability, impaired judgment, increased pain and negative impact on meeting mission goals.

Therefore, getting sleep back on track needs to be a vital personal health goal.

First, it is important to understand some of the factors that may lead to insomnia.

Such factors may include:

• arousal level at bed time

• feeling wired but tired

• worry

• a bedmate who has sleep problems

• pets that disturb sleep

Poor sleep hygiene may include:

• excessive time spent awake in bed

• irregular sleep schedule

• napping

• feeling pressured to go to sleep

• worry over sleep loss

• unrealistic expectations about sleep

Insomnia can even be a symptom of other medical problems such as depression, anxiety, pain or substance abuse.

There are a few things to keep in mind for a good night's sleep--the way it use to be when you were younger.

Sleep only as much as needed to feel refreshed the following day.

Sleep experts say that most healthy adults require 7 to 8 hours of sleep each night. In the early 1900's, adults averaged 9 hours of sleep per night.

If you are a person who functions well with 6 to 7 hours of sound sleep, make sure your schedule allows for that. If you need 8 to 9 hours of sleep to feel refreshed, plan for that amount. You, your co-workers and your family will all benefit if you get enough sleep.

Maintain a regular sleep schedule. Wake up at the same time throughout the week, to include days off.

The weekend is when many make the fatal mistake of "catching up" on lost sleep. However, by doing so, come Sunday night there is no biological need to fall asleep after having achieved several extra hours of sleep over the weekend.

So, what happens then? The cycle restarts by with only a few hours of sleep before Monday morning, and another week begins with a continued need for more sleep.

Your bedroom setup is another important factor to consider. It should be comfortable and free of light and noise.

Most people also sleep best in a cool room.

Do not watch TV in bed or use other electronics. Don't use bedtime for future planning or reviewing the past.

Only one thing should be going on at bedtime. If you're not having sex, you should be sound asleep or at least in the light beginning stages of falling asleep.

Don't go to bed until you are sleepy. There is a difference between feeling tired and feeling sleepy. Becoming aware of that difference will improve your sleep.

We do well with routine. Develop a 30-minute pre-sleep routine with the lights turned down low. Having a routine tells the body to start preparing itself for sleep, and the reduced light aids in the production of sleep inducing chemicals in the body.

Regular exercise is essential for a good night's sleep but do not do strenuous exercise within three hours prior to bedtime.

Eating and drinking close to bedtime can interfere with sleep as well. But a light snack that contains calcium may help you fall asleep.

Avoid excessive liquids in the evening, especially alcohol which interferes with the deeper and restorative stages of sleep, leaving a feeling of not being well-rested the next morning.

There are a variety of other resources to aid in getting a good night sleep. Smart phone apps can aid in tracking sleep patterns and offer suggestions to improve sleep.

Books on insomnia can aid in obtaining more detailed information on how to get a good night's sleep.

General Leonard Wood Army Community Hospital's Primary Care Clinic offers a one-hour class, each month, on improving sleep.

To register for an upcoming class, call 596-1765.

(Editor's Note: Barbara Welch, ACSW, LCSW, is the internal behavioral health consultant in the Primary Care Clinic at General Leonard Wood Army Community Hospital)