Are you getting enough sleep every night? Chances are the answer is no. Many of us don’t get the sleep that we need, and that is a problem. Sleep is essential to our health, and a lack of sleep can hurt us.

The average adult should sleep seven to eight hours per night. Not getting enough sleep has been linked to diabetes, heart disease, obesity and depression. Research suggests improving the amount and quality of our sleep can help decrease our risk for these and other serious health problems.

Two common sleep disorders

Two sleep disorders—insomnia and obstructive sleep apnea (OSA)—keep many people from getting enough sleep.

Insomnia is defined as having trouble falling asleep or staying asleep, or waking up too early in the morning. It can cause problems such as:

• Fatigue or daytime sleepiness.
• Concentration or memory problems.
• Poor work or school performance.
• Moodiness, irritability or aggression.
• Impaired decision-making.

Treatments for insomnia vary, depending on the cause, but can include:

• Changing habits to improve your sleep. That might mean things like avoiding caffeine near bedtime or making sure your bedroom is quiet and dark.
• Strategies to relax, reduce stress and establish a sleep schedule.
• Medications that can help you sleep.

If you’ve ever been told that your snoring sounds like a freight train or that you make choking or gasping sounds while you sleep, then you may have OSA.

Both are common symptoms of this sleep disorder. OSA causes your airway to become repeatedly blocked during sleep, and you stop breathing. As a result, your brain and body don’t get the oxygen they need, and you may wake up several or more times a night—often without realizing it. That can trigger things like morning headaches, or it can make you feel tired during the day. But even worse, if not treated, OSA puts you at risk for developing high blood pressure, heart disease, stroke, diabetes and depression.

Treatment for OSA includes:

• Devices to maintain an open airway and that allow you to breathe, such as a continuous positive airway pressure machine, commonly called a CPAP.
• Weight management. Many people with OSA are overweight.

Tips anyone can use for a better night’s rest

Even if you don’t have an actual sleep disorder, you can still benefit from healthy sleep habits like these:

• Establish a relaxing bedtime routine with a set sleep schedule. Your bedtime should allow for at least seven hours of sleep.
• Make your bedroom quiet, comfortable and cool.
• Turn off any electronic devices at least 30 minutes before heading to bed.
• Exercise regularly, and eat a healthy diet.

If you have problems sleeping, talk to your primary care provider. Keeping a sleep diary for two weeks may help your provider diagnose and correct the problem.

Sources: American Academy of Sleep Medicine; Centers for Disease Control and Prevention