Did you turn your clock back this past weekend, embracing the opportunity for an extra hour of sleep? If so, you are not alone.

After countless mass downsizings, there are many people who are beyond busy -- and squeezing more hours from the workday by increasing their waking hours. While skipping a full night’s sleep might increase your available hours to, ostensibly, make you more productive in the short term, you might be damaging your productivity - and your health - in the long term.

Sleep expert, psychologist James B. Maas, has found that quality sleep is necessary for peak performance in mental functions, including concentration, memory, critical and creative decision making; leadership functions such as persuasive communication and sustained productivity; and activities requiring coordination such as sports and driving a car.

The Center for Disease Control’s National Center for Chronic Disease Prevention and Health Promotion released a report estimating that 50 to 70 million Americans suffer from chronic sleep loss and sleep disorders. Dr. McKnight-Eily reported that sleep loss is associated with health problems, including obesity, depression, and certain risk behaviors, including cigarette smoking, physical inactivity, and heavy drinking.

How many hours of sleep do you average each night? According to the National Sleep Foundation, most adults need between 7 and 9 consecutive hours of sleep each night to feel fully rested.

Are you getting enough sleep? If not, try some of these:

1. Think of some changes you can make in your daily routine so that you get to bed at the same time every day to get your body into a regular sleep pattern.
2. Avoid stimulants such as coffee, tea, and cola after midday - and be aware that “decaffeinated” coffee still contains some caffeine.
3. Try to clear your mind before you go to bed; if you tend to lie awake in bed thinking of things you need to do the next day, write them down before “lights out.” Avoid using your bed for activities such as watching TV, paying bills, sending e-mails, or talking on the phone.
4. If reading or TV viewing helps you relax before you sleep, make it part of your nightly routine and limit the time so you don’t become engrossed, staying up later than you planned.
5. Make sure your bedroom is dark so the light does not wake you, simulating sunlight’s cue that it is time to wake up.

Do you have any advice to help you fall asleep, stay asleep, and wake up rested?
I wish you all a restful night's sleep.

Paula