Just as we need food, water and air to survive, sleep is essential to our overall health and well being. Sleep is important for everything from memory to immune system function to the body's ability to heal tissues, along with countless other health benefits. Yet most people don't get the amount of sleep that they need. The result of insufficient sleep is increased risk of accidents, cognitive decline, memory loss, weight gain and depression.

Ideally, we should try to get between 8-10 hours of sleep every night. It's a common misconception that you can "catch up on your sleep" by sleeping more on the weekend. In reality, it's better to stick to a consistent sleep schedule. 

Here are some tips to help get a better night's sleep.

• Create a relaxing sleep space that is cool, dark and quiet.
• Daily exercise, such as a 20 minute afternoon walk, can help your body relax at bedtime.
• Avoid electronic screens, caffeine and alcohol close to bedtime
• Spend time winding down prior to bedtime by listening to relaxing music or reading.
• Try deep breathing or listening to a guided relaxation or meditation before bed.

If you think you may be suffering from a sleep disorder, discuss your symptoms and concerns with your physician to find out if a referral to a sleep specialist for a thorough sleep evaluation is necessary.