Affecting nearly one-third of the U.S. population, according to the National Institutes of Health, insomnia is of huge concern - especially to those suffering from it. The effects on the body are far-reaching.

Sleep deprivation has an accumulative effect. In fact, according to one study, people who are chronically deprived of sleep are at three times greater risk of all-cause mortality.

Studies have found that even disrupted sleep can affect health in major ways. According to David Spiegel, MD and Sandra Sephton, MD, both from Stanford University, after analyzing multiple studies they found that certain hormonal imbalances have a negative influence on cancer cells, leaving you at higher risk of getting cancer. Those and other hormonal imbalances that occur as a result of inadequate sleep have been implicated in abnormal immune function, blood sugar imbalances, weight gain, increased anxiety, decreased ability to cope with stress, disrupted physical and mental performance and ability to problem-solve, heart disease, digestive disorders, sex hormone imbalance and several mood disorders.

To a great degree, our lifestyle sets us up to have poor sleep. Watching TV or being plugged into computers, tablets or phones affect sleep because the light signals the brain to wake up, rather than to go to sleep. Before sleep, relax in darkness, and make sure your room is completely dark during sleep hours.

Food before bed can have a profound impact on sleep. Eating a large meal late can interfere with sleep. Eating lightly three to five hours before sleep, with a snack of a bit of protein (the size of a 50-cent piece), can help sleep. Minerals are also very helpful. Avoid alcohol, coffee and sugar at least five hours before bed.

Sleeping in a cool room promotes sleep more than a warm room does, although warm feet (wearing socks or using a warm water bottle at the feet) help, too.

Electromagnetic frequencies (EMFs) can negatively influence the pineal gland, causing reduction of melatonin, a hormone essential for sleep. Keep radios, cell phones and other electronic equipment as far away from the bed as possible - at least three feet, best at six feet. Invest in an alarm clock with a remote control snooze, if you like to snooze a while. Make sure your alarm wakes you gently. Loud alarms wake you with a start, which gets the adrenals to pump adrenaline - not a good thing for them on a regular basis.

Acupuncture helps induce sleep by correcting the underlying mechanisms associated with differing imbalances within the body. In addition, it is theorized that acupuncture works on insomnia by increasing serotonin production in the brain. It also helps sleep apnea by strengthening the tongue and palate muscles that contribute to sleep apnea, cutting the hypopnea index by 50 percent (according to the journal Sleep Medicine, 2006).

While the effects of lack of quality and quantity sleep can have a profoundly negative impact on your health, there are effective ways of resolving sleep issues, if your preference is not to take drugs (or desire to be free from them).

Holly Carling is a Doctor of Oriental Medicine, Licensed Acupuncturist, Doctor of Naturopathy, Clinical Nutritionist and Master Herbologist with more than 32 years of experience. She is currently accepting new patients and offers natural health-care services and whole food nutritional supplements in her Coeur d'Alene clinic. Visit Carling's website at www.vitalhealthandfitness.com to learn more about Carling, view a list of upcoming health classes and read other informative articles. She can be reached at (208) 765-1994 and would be happy to answer any questions regarding this topic.