America’s sleep situation is grim. We have a 24/7 society complete with round-the-clock access to technology and erratic work schedules, and it's contributing to sleep deprivation on a national scale. The serious long-term effects of consistently skimping on sleep include diabetes, depression and obesity. Insufficient sleep is a serious matter. We can help. Here are some tips for getting the seven to nine hours of sleep each night the National Sleep Foundation recommends:

Stick to a Schedule

Go to bed at 10 p.m. Wake up at 5:30 a.m. When trying to set a routine, stick to a schedule every day. But if the 10 p.m. bedtime is looming and you just are not able to fall asleep, don’t stress. Get up and do something relaxing. Go back to bed when you feel tired.

Create a Calming Ritual

Take a bath, drink hot tea, dim the lights, read a book… find a relaxing bedtime ritual that helps you wind down from the day. Leave work at the door and realize there is nothing you can do about it at the moment you are going to bed.

Exercise Daily

Because exercise strengthens the respiratory and circulatory systems, it’s essential in improving overall health, mood and sleep patterns. Make time to get the recommended 30 minutes of exercise each day (but don’t take away from your sleep schedule). Simply take a neighborhood walk each evening, go to Cross Fit in the morning or find a group exercise class you'll stick with. Or take up swimming — according to the In the Swim blog, swimming can help you fall asleep faster and give you better quality rest with deeper sleep.

Cut Back On Food and Drink

Eat dinner two to three hours before you start your bedtime ritual. That way, food has time to digest, and a stuffed tummy won’t be the source of your discontent. Ease up on drinking all fluids near bedtime to avoid late night trips to the restroom. Avoid caffeine and alcohol close to bedtime as well, because they can interfere with falling into deep sleep patterns.

Turn off Technology

Deactivate your electronic devices to fall asleep. The light emitted from your laptop, tablet and phone activates the brain and tampers with the brain’s melatonin, the sleep-producing hormone. Give yourself an electronic curfew. Listen to music, read, do yoga stretches or quietly meditate once the tech is powered down.

Use your bed for two things – sleep and sex. When you get used to this mindset, just entering your bedroom will offer peace of mind.

Create a Comfortable Environment

People typically get the best sleep in a cool, dark and quiet room. Draw the blackout blinds, put in earplugs and fluff your pillows. Paint your walls or decorate your room with the color blue, which is associated with calmness. Green, yellow and silver also stimulate sleep, according to a survey conducted by Travelodge and reported by the Daily Mail.

Signs you need more sleep:

You’re starving all day
You’re emotional
You’re forgetful or unfocused
You can’t kick that cold
You’re clumsier than normal
You have little sex drive
Almost everyone has an occasional sleep-deprived night. It’s when they become habitual that is cause for concern. Talk to your doctor if you find these tactics aren’t working. You may suffer from chronic insomnia, which is a disease not to be taken lightly.

Almost everyone has an occasional sleep-deprived night. It’s when they become habitual that is cause for concern. Talk to your doctor if you find these tactics aren’t working. You may suffer from chronic insomnia, which is a disease not to be taken lightly.