I've had very, very few sleep issues in the past that I can recall. With 1 or 2 exceptions they've occured due to my not placing the proper importance on going to bed on time.

Lately though, I've had days of only getting 3 hours of sleep for multiple days in a row. Sleep deprivation is very serious and for somebody that tries to live a reasonably healthy lifestyle, it has had a big impact on my life. Especially due to it not being just 1 day every month or so, but it's day after day.

So, I started going for a short walk first thing in the morning a few days ago, immediately after waking up. I mean I just use the bathroom, put on my clothes and leave.

Initially I just walked around a couple of blocks, which turned out to be 12 minutes, with the intent of just waking up and getting exposure to the morning sun. I'm not trying to exercise - just move and be in the morning light. Today I went a little further and according to my watch, walked for 18 minutes which turned out to be 1 mile.

When I return home I have enough time to shower, clean-up, make a protein and vitamin shake and still have about 15 minutes before I'm expected to start work.

I started this routine out of an attempt to help correct my sleep issues. Suddenly I've been not able to sleep no matter how tired I "feel" and how heavy my eyes are, until maybe 3:00 am or 4:00 am - sometimes later. Then, I have to be up and start work by 8:00 am and have my wits about me until 5:00pm.

Because I wasn't sleeping I stopped going to the gym. I had no energy for the gym and I assumed it would just make things worse.

Last Thursday night I slept about 7 hours or so without waking up in the middle of the night. It was the first time in quite some time that I've gotten that much sleep. I felt good the next day, but also realized that, unfortunately, it was a rare night of sleep and not my normal.

This week I started moving away from a computer screen by 10:00 pm. I thought I could read a book on my tablet for 30 minutes with only the overhead light on as my tablet eBook reader is set to a very dark background with off white foreground. Since 2 days ago, I replaced reading an eBook with reading an actual paper book and using minimal lighting to see if that works even better.

My sleep is improving. I haven't been going to sleep quickly and might still wake up once to use the bathroom but it has improved significantly. I'm hoping it continues to do so. I've read that it can take a month or more to re-regulate.

These are the steps I've taken. They may be obvious I know, but it needs to be documented as sometimes the obvious escapes us. They really are important:

• Reduce overhead lighting in the evening to only what is absolutely required. Avoid overhead flourescent lighting at all costs if possible.

• No eating for several hours before bed time. (ideally 3-4 hours)

• Limit fluids at least 1 hour before bed time. (ideally 2-3 hours)

• Limit computer/tablet/phone interaction at least 1 hour before bed time. (ideally 2-3 hours)

• Go to bed at or near the same time every day.

• Wake up at or near the same time every day.

• Sleep in a completely dark and somewhat cool (not uncomfortably cold) environment.

• Wake up and go outside and "show" your body that you're awake now and ready to go. Let's get this day started!

• Eat a very light breakfast. For me, at this point in time anyway, I'm having a shake with protein, Vitamin C powder, Vitamin B powder and water.

These things aren't necessary for everybody. The Mrs. can nap on the couch for 3 hours, wake up and immediately go to bed, and then sleep all night for 7-8 hours. But they seem to be necessary for me.

I don't know how long I will follow all the above, but I plan to continue to do so as long as I'm physically able. It obvously has many more benefits to your health besides just helping you wake up in the morning. But if anything needs to be adjusted, eliminated or modified to better fit future needs do not hesitate to do it.