“The good thing about getting out there and walking during lunch is a great burst of energy while everyone else is yawning and shutting down,” says Eva Hubbel, pharmacy technician, Southern California Region. “Feeling good about getting a lot of work done and coming home to tackle the evening duties is a lot easier when you are strong! Sleeping well is something you earned.”

The average adult needs 7 to 9 hours of sleep a day, yet only 1 in 3 Americans reaches that mark. Try these strategies for better rest:

• Make lifestyle changes. Maintain consistent sleep and waking times. Keep your bedroom cool, ventilated, quiet, and dark. Use it for sleep — not for watching TV, surfing the net, or working.

• Establish a routine. Take a bath or read a book to unwind.

• Consider your diet. Eat more antioxidant-rich dark leafy greens and fruits such as blueberries or pomegranates. Drink plenty of water, but not too close to bedtime. And eliminate caffeine after noon. Before bedtime, try a whole-grain snack such as unsweetened cereal or crackers — these may boost chemicals associated with sleep.

Getting quality, uninterrupted sleep supports your mental clarity, concentration, and overall health. For more tips and support to help you sleep better, try the online Healthy Lifestyle Program, HealthMedia® Overcoming® Insomnia.