Ever wake up in the morning, even after six or seven hours of sleep, feeling like you haven't slept at all? Do you have trouble getting to sleep? Or do you wake up after an hour or so and then can't get back to sleep?

Most of us take sleep for granted -- that time when we finally forget our worries and allow our bodies to settle into that seemingly magical state of rest and restoration. It is easy to forget that sleep is, in fact, a very complex function and easily disrupted.

About 40 percent of all people will experience acute insomnia, or difficulty sleeping, each year.

Their problems include difficulty falling asleep, difficulty staying asleep, waking too early, and non-refreshing sleep (when you wake up feeling like you haven't slept at all).

How much sleep should you get?

Does everyone need eight hours of sleep per night?

Of course not.

The normal range seems to fall between six and nine hours, although there are some historical figures, such as Napoleon Bonaparte, who are rumored to have required only four hours of sleep a day.

(Occasionally we see some students at University Health Services who think they can get along on less than four hours sleep a night -- and then end up with health problems because they get so worn down from sleep deprivation.)

The important thing to know about how much sleep you need is that it is not the amount of time you sleep that matters the most -- it is how you feel afterward.

Are you well rested and energized when you wake up?

Or do you still feel fatigued, irritable or have a difficult time concentrating during the day?

If you fit into the second category, then you may have a sleep problem.

What causes insomnia?

Insomnia is most often a symptom of another underlying condition.

Psychological causes, such as anxiety, depression, and stress account for one half of all cases.

An acute illness, even a cold, can temporarily interrupt normal sleep patterns.

About 10 to 15 percent of the time, medications are the cause of sleep disturbances.

This would include decongestants, steroids, ephedra, some antidepressants, and other drugs, including illicit drugs.

If you are having problems sleeping, here are some things you should try before seeing your clinician:

Try to keep a regular sleep schedule. No naps.

Avoid nicotine, caffeine (including soda) and other stimulants in the evening.

Avoid using alcohol as a sedative. It may help you fall asleep, but the resulting sleep is often shallow, fragmented, and not as restorative as normal sleep.

Exercise regularly.

Do not eat a heavy meal before bed.

Use your bed only for sleeping or lovemaking.

Do not watch TV or read in bed.

If you have not fallen asleep in 20 minutes, get out of bed and return only when you feel you are ready to sleep.

If these common remedies have not helped and your sleeping problems are affecting your academic performance, as well as your overall well being, consider coming to see us at University Health Services.

Call 814-863-0774 to make an appointment or call our Advice Nurse at 814-863-4463 to discuss self-care techniques.