Oh that elusive sleep!

A warm bath could help you get a good night’s sleep

We spend about one-third of our lives asleep, but sometimes sleep can be elusive. Almost everyone has had transient insomnia -- the inability to fall asleep once in a while, or waking up feeling tired.

Chronic insomnia lasts longer. The common condition may be brought on by medical or psychiatric causes, such as colds, pain or depression. But 10 percent of all insomnia occurs in the absence of any medical or psychiatric disorder, and is called primary insomnia.

Duke University offers these good sleep habits:

• Keep a schedule for when you get up, eat, take medicines, go to bed, etc.

• Establish a relaxing pre-sleep ritual, such as taking a warm bath, reading for 10 minutes, or having a light snack. This lets your body know that bedtime is near.

• Go to bed only when sleepy and get out of bed if you're not sleeping. By spending long periods awake in bed, your body learns that it's OK to be awake in bed.

• Exercise regularly. It's best to exercise in the late afternoon, about six hours before bedtime.

• Avoid caffeine, alcohol and smoking around bedtime.

• Don't nap. If you must, it's best to take naps in mid-afternoon.

If these habits aren't working, tell your doctor. More assessment and treatment may be needed. You may be able to pinpoint the cause of your problem by keeping a sleep diary. Helpguide.org suggests what to record in a sleep diary: The time you woke and went to bed. The number of hours you slept. How well you slept. How often and what time you woke during the night, and what you did to get back to sleep.

Any caffeine or alcohol that you had during the day; what time you had it and how much you had. What foods and drinks you had during the day, and what time you had them. Medications that you took that day. How you were feeling before you went to sleep -- stressed, sad, happy, anxious, etc.

Teens must get enough sleep

Getting enough sleep is especially important for growing teens. The US National Sleep Foundation says they need about nine and a quarter hours of sleep each night.

The Foundation offers these reasons for getting enough zzz's:

• Lack of sleep can cause problems with learning, memory and concentration.

• Without enough sleep, teens may be more susceptible to acne and other skin problems.

• Fatigue can cause aggression and irritability toward others, which can cause problems with family, friends and relationships.

• Lack of sleep can lead to overeating, and eating more unhealthy foods.

• Fatigue can make teens more likely to use nicotine and caffeine to stay awake.

• Tired teens may be more susceptible to illness.

Sleeping during pregnancy

While it's important to get plenty of sleep during a pregnancy, that's often easier said than done. Difficulty getting comfortable, the need to urinate frequently, leg cramps and backaches often make it difficult for pregnant women to get a good night's rest.

Here are some suggestions, courtesy of the Nemours Foundation:

• Cut out caffeinated drinks. If you have to have them, limit them to the morning or early afternoon.

• Limit all food and drink in the hours before bed. Have bigger meals and drink more fluids earlier in the day.

• Put yourself on a sleep schedule, where you wake up and go to bed at the same time each day.

• Avoid exercise right before bed, but relax yourself with a warm bath.

• Get plenty of calcium to help prevent leg cramps.

• Try taking yoga (with your doctor's permission) or a similar class to help you unwind. Enrol in a childbirth class if you are anxious about becoming a parent.