Q: What is insomnia?

A: Insomnia is the term that refers to the difficulty of getting to sleep or waking up in the middle of the night and not being able to get back to sleep. It doesn't only refer to the chronic sleeplessness that keeps one up all night. There are many causes of insomnia, and doctors are learning more and more about insomnia and how to treat it.

Q: What can I do to sleep better?

A: Getting comfortable is one way to help you sleep better. Here are some tips you can try tonight to help you sleep better:

• Make sure that your room isn't too hot or cold; keep your room between 55 and 75 degrees Fahrenheit.
• If your feet are cold, wear socks.
• If you have an allergy, close your window.
• Make sure your pillows are comfortable.
• Clean under the bed and wash the drapes, blankets, and bedspread to eliminate irritants.
• Use air conditioning when it's warm and humid, and a humidifier during the winter months.
• For some, soothing music at a low volume can help.

Q: Why does alcohol deter from getting a restful night's sleep?

A: For many people, drinking alcohol late in the evening produces fragmented sleep and can cause disturbances several times during the night. Because alcohol in modest amounts is a stimulant in many people, even two or three drinks can distort the body's metabolism. Try to keep nightcaps to one drink, or replace alcohol altogether with a glass of warm milk.

Q: Can a good bed relieve back pain?

A: Yes. An extra concentration of coils in the middle third of the sleep set where your lower back is located can help relieve back pain.

Q: Why can my co-worker get away with only five or six hours of sleep a night when I find myself needing at least eight or nine or I start falling asleep in the afternoon? What’s the right amount of sleep?

A: It differs for every person. Some people may need as much as 10 hours a night and others need much less. The average person needs 7-8 hours a night. If you find yourself sleepy during the day, you probably need more sleep at night. Or if you sleep longer on the weekends than during the week, you probably need more sleep during the week.

Q: Lately I find myself waking up more tired than I used to. How can I get a better night's sleep?

A: A few key things should help. Try going to bed and getting up at the same time every day - even on the weekends. This will help keep your biological clock in sync. Develop a sleep ritual by doing the same things each night just before bed. This cues your body to settle down for the night. Unwind early in the evening so that worries and distractions don't keep you from getting a restful night's sleep. Finally, create a restful sleep environment - sleep in a cool, quiet, dark room on a comfortable, supportive mattress and foundation - to get your best night's rest.

Q: I'm working a different shift at work now which means I sleep during the day. Is there anything I can do to help myself sleep better?

A: Make sure your room is dark - use heavy window coverings to block out the light. Also, make sure your room is cool, between 60 to 65 degrees Fahrenheit (16 to 18 degrees Celsius). Sleep on a comfortable, supportive mattress and foundation that offers you enough space to move around comfortably. And sleep in a room that’s quiet. The sleep environment is a very controllable part of restful sleep - whether you’re sleeping during the day or at night. You can adjust the temperature, replace an uncomfortable or worn-out mattress, block out noise with earplugs or a white noise machine and keep light from your bedroom with dark blinds or eye shades. Don't let a disruptive sleep environment keep you from sleeping your best!

Q: I read somewhere that the mattress I sleep on can affect how I sleep, is this true?

A: Yes. Your mattress has the potential either to encourage sleep or rob you of sleep. Whether your mattress is a sleep friend or a sleep foe can determine how refreshed you feel in the morning. If you’re tossing and turning more at night or if you’re waking up feeling stiff or sore after a restful night’s sleep, it could be a sign that your mattress is no longer comfortable. Don't let it keep you from sleeping well. Your body appreciates a comfortable, supportive mattress and will let you know if it's not up to the task.

Q: I am getting married in a few weeks and would like to get a new bed. What size should I get?

A: Couples should sleep in a queen or king-size mattress for free, easy movement. Make sure to take your fiancée with you when you shop for a mattress. It’s important that you find one that meets both your support needs and comfort preferences.

Q: I think I might have a health problem related to sleeping. Nothing I do to sleep better seems to work. What should I do?

A: If you’ve tried the common sense tips from the Better Sleep Guide, and you know you’re sleeping in a restful bedroom environment including a comfortable and supportive mattress, you should see your doctor. You may have a medical condition that interferes with getting a restful night’s sleep. Check out our Links Page for links to groups that might be able to help.

Q: I’ve read that napping can be bad for you. Is this true?

A: There’s nothing wrong with taking a short nap to help refresh you during the day. But if you find you’re napping all the time, it could be a sign that you aren’t getting as much sleep as you should. Or that you’re not getting the deep, restful sleep you need at night.

Q: Why is sleep important?

A: Sleep is a key part of a healthy lifestyle. Like eating right and exercising, sleeping well is essential to feeling your best during the day. It affects how you feel, your relationships, your productivity and your quality of life. While you sleep, your brain goes to work, consolidating the day’s learning into memory and reenergizing the body.

Q: I find myself falling asleep on the sofa watching television, but I can’t seem to fall asleep in bed. What do you think is the problem?

A: If you regularly fall asleep on your sofa, you may not be getting as much sleep as you need at night in your bed. Or maybe your sofa is more comfortable than your bed! In either case, you should make sure to practice good sleep habits - from sleeping on a comfortable, supportive mattress to not drinking alcohol too close to bedtime. And try to get more sleep - it may change how you feel during the day. Check out the Better Sleep Guide for tips on how to get a better night’s sleep.

Q: I love sleeping in on the weekends. Does this mean I’m lazy or I have a sleeping problem?

A: Not at all. Most of us sleep more on the weekends than during the week. This simply indicates that most of us have a "sleep debt." A sleep debt accumulates when you don’t get enough sleep. The only way to reduce the debt is to sleep more, as much as your body needs every night. Make sure you’re getting the right quality of sleep as well. Sleep in a cool, dark, quiet room on a comfortable, supportive mattress to get your best night’s sleep. You’ll thank yourself every morning - not just on the weekends!

Q: We have a new baby who cries throughout the night all the time. Neither my husband nor I can sleep now. What can new parents do to sleep better?

A: There’s nothing more challenging than taking care of a new baby. The good news is, as babies grow older, they sleep for far longer periods at a time and soon will sleep through the night. In the meantime, know that erratic sleep schedules and getting up in the middle of the night will be part of your lives for the next few months. So make the most of the sleep you can get - provide yourself and your husband with a restful sleep environment. Sleep in a cool, dark room on a comfortable, supportive mattress. That way, you’ll get the best sleep you can, even if it’s for shorter periods of time. And learn to sleep when your baby does. It may be tempting to tackle chores while your baby sleeps, but a quick nap will help boost your energy. Sleep is as important to you as it is to your child.