R. Murali Krishna, M.D. President

In a scene from the movie "Thirteen Days" (a film about the Cuban missile crisis), President John F. Kennedy convenes his cabinet for a tense briefing. It's early in the morning, and the secretary of defense strides into the room, somewhat bleary-eyed after being abruptly awakened. The president apologizes for waking everyone. The secretary of defense leans forward and utters an astounding line of dialogue: "Sleep is for the weak, Mr. President."

In a recent Coors beer ad, a simple refrain is used repeatedly: "Who needs sleep?"

Across American pop culture, too much of what children and adults see on TV or at the movies encourages us to regard sleep as a liability, rather than as a positive health habit, and as a basic requirement for a sound body, mind and spirit.

Our current president, George W. Bush, has set a positive example for the nation by attempting to get the right amount of sleep (even in the midst of a War on Terror). But his predecessor, Bill Clinton, liked to boast about how little sleep it took for him to function in his role as chief executive.

Most people probably took little note of the scene in "Thirteen Days" or of the recent Coors television commercial. That's because we have become a "'round the clock" society addicted to too many stimulants in too many forms. We like to tank up on caffeine at the local Starbucks, watch several hundred hours of television each year and surf the Internet late at night. All of it keeps us from hitting the sack at a decent hour.

According to cutting-edge research and demographics, "sleepless in America" is having major consequences. Our health and safety are declining, and lack of sleep is one of the biggest culprits.

Each day, we literally bathe our bodies in a stew of harmful stress hormones and "free radicals,"molecules that roam the body to do damage. Deep, delta stage sleep produces growth hormone that repairs the body. If you aren't resting, this doesn't happen. Similarly, during REM sleep the brain seems to carry out an inner self-therapy through dreams, working out emotions and healing us from a psychological perspective. If you're staring into the dark at 3 a.m., worrying about tomorrow's meeting with the boss or the endless to-do list facing you, your brain isn't getting the vacation it needs.

Take a close look at your co-workers, friends and family members. Do they look at peace, rested, relaxed? Probably not.

According to the latest data from the National Sleep Foundation, most of us do not get the amount of sleep (7 to 9 hours) each night that sleep experts recommend. A poll by the NSF found nearly one-quarter adults in the U.S. don't get even the minimum amount of sleep they need. We're facing an epidemic of sleepiness as a result.

Even a small "sleep debt" can add up after a period of time.

The NSF estimates the cost of our sleepless epidemic to the U.S. economy is at least $18 billion a year in lost work productivity. That's not to mention car accidents, workplace injuries and weakened immune systems (sleep deprivation, in fact, can cause bodily changes that mimic the effects of aging).

The good news for most people is how easy it is to make a few simple lifestyle changes in order to get a good night's sleep. Take stock of your own sleep habits. When do you normally go to bed? How much TV do you watch in the evening? Is your bedroom quiet and free from distractions (such as television or page-turner novels)? Just asking such basic questions can often demonstrate how easy it is to turn in earlier.

For some, however, serious sleep disorders are more difficult to overcome. You or a family member could suffer from undiagnosed insomnia or another sleep disorder such as sleep apnea, restless leg syndrome or narcolepsy. The NSF has designated six possible symptoms of such disorders:

• Dozing off while engaged in an activity such as reading, watching TV, sitting in meetings, or sitting in traffic
• Slowed thinking and reacting
• Difficulty listening to what is said or understanding directions
• Frequent errors or mistakes
• Depression or negative mood
• Impatience or being quick to anger

If any of these symptoms apply to you, discuss them with your physician.

At the same time, relaxation techniques can assist most of us in getting deep sleep.

Clinicians are taking a close look at yoga, meditation, massage, acupuncture and other integrative medical approaches. New studies are revealing surprising information about such techniques. In one recent example, researchers at Brigham and Women's Hospital Division of Sleep Medicine in Boston began a study on yoga practitioners to see if this ancient practice could be a mainstream medical treatment for insomnia. The stretching postures and deep breathing in yoga may help patients settle into a deep relaxation that promotes better sleep.

While lack of sleep can contribute to physical, mental and emotional problems, a good night's sleep can have the opposite effect. People who are well-rested generally report increased levels of energy and optimism. The well-rested person also seems to feel less "time urgency."

So in answer to the Coors beer refrain, "Who needs sleep?" Everyone. Sleep isn't for the weak. It's for the strong and healthy.

Take a nap. Turn out the lights early. Rest your weary mind.

Your body will thank you.