Doctors offer tips on a good night sleep

Baltimore - Getting a good night sleep is not always an easy thing to do. More than 70 million people in the U.S. have a sleep problem.

Many go undiagnosed or untreated. Most adults do best with about 8 hours of sleep each night until age 60 and then six  hours may be enough.

Dr. Audrey Liu works at the Sleep Center at Mercy Medical Center in Baltimore.  She sees a number of patients with sleep disorders. She offers some tips to getting the Best Night Sleep.

First, you should make your bedroom quiet. It should be dark and a little bit cool. It should remind you of a cave, which makes it easier to sleep.

Second, you should avoid stress.  Your bedroom is a place to rest not worry.

Third, you should avoid taking naps. If you must take a nap, try to keep it short, less than one hour. You should not take a nap after 3pm.

Fourth, you should not have any caffeine after lunch.

Finally, you should not go to bed unless you are sleepy. If you are not sleepy at bedtime you should read a book, listen to soft music or find something relaxing to do. This will relax your body and distract your mind.

"Probably the number one problem is sleep deprivation. We all have busy schedules. We should aim for seven to eight hours of sleep per night. It's not always practical or feasible, but sometimes napping can help with that. I say 15 to 20 minute naps are refreshing no more than 40 minute naps at a time or it makes you sleepier when you wake up and can keep you from sleeping at night," said Dr. Audrey Liu with Mercy Medical Center.

Following these tips will help you get a good night sleep.