In this episode of “5 Minutes,” Dr. Robert Svoboda explores insomnia and the importance of maintaining healthy sleep patterns.

Insomnia is a widespread problem, at least in the United States, where some estimates suggest that only one out of every three adults gets an adequate amount of sleep. For most people, an adequate amount of sleep means at least seven hours. There are certainly people who can function on six hours, but once you get to five hours or less, especially after the age of fifty, the risks of developing chronic conditions increase, including diseases of the lungs, kidneys, heart, and diabetes. After the age of seventy, that risk increases further.

Insomnia is also an important factor in depression and can make depression worse. It disrupts the body clock and creates many other undesirable effects. Therefore, it is very important to make sure that you get enough sleep.

One of the unfortunate things that happens to adolescents, especially in the United States, is requiring them to go to school very early in the day. Adolescents naturally have a body clock that is shifted toward going to bed later and waking up later. When they are forced to wake up early, they often arrive at school unable to focus, and people wonder why they are not paying attention, even when they are trying to do so.

Another important factor to consider with insomnia, especially if you are female, is the influence of hormones on sleep. Estrogen promotes REM sleep, which is the sleep associated with dreaming, while progesterone promotes non-REM sleep, including deeper forms of sleep. If your hormones are not balanced properly, your sleep will not be balanced, and this can affect many areas of your life, including your menstrual cycle.

Sleep apnea is also an important factor in why some people have difficulty sleeping. Recent research suggests that for mild to moderate sleep apnea, simply learning to sleep on your side may sometimes help without requiring other interventions.

It is very important to develop good sleep hygiene. This means making sure that you do not eat for at least two hours, and preferably three hours, before going to sleep. Turn off electronics in the room, especially your phone. Sleep in a room that is as dark as possible, and avoid stimulating activities before bed, including using electronic devices.

Take some time before going to sleep to review how your day went and calm yourself. Practice mindfulness or attentive meditation to bring yourself into better alignment with rest. You may also find it useful to massage your feet, perhaps with a little oil. If you live in a cool enough place, you can apply oil and wear socks so that the oil does not get onto your sheets.

Sometimes it can be helpful to drink something calming, such as passionflower tea, or to use herbs such as valerian. But do not develop a habit of using pharmaceutical substances to manage sleep problems, because they can be highly habit-forming.

Recognize the importance of sleep. Do the things necessary to support healthy sleep, and you will find that your life improves as a result.