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Turns out, dolphins can be awake and asleep at the same time.

That's the first thing I learned at one of this morning's concurrent sessions at Springtime: “This One Will Put You to Sleep” delivered by Deborah Gofreed, MD, medical director, Arlington Sleep Medicine.

Alas, humans are not so lucky. I specifically chose this session for the first morning session because I thought there would be bunks or something.

Alas, I was not so lucky to get a few extra winks, but I did learn some techniques that might help me get a few extra winks the next time I am in a bunk.

We all know the problem: most of us don’t get as much sleep as we think we need; most of us have trouble sleeping at least a few nights per week; average adult sleep time has decreased from eight hours to about six hours.

So what to do?

Keep a regular sleep schedule with a bedtime and wake time. For those suffering from insomnia, it’s particularly important to stick to your wake up time.

Don’t exercise right before bed, though evening exercise several hours before laying down is ok.

Drink no alcohol for four hours before going to sleep.

Avoid nicotine and caffeine in the evenings.

Don’t go to bed full or hungry.

Create a bedtime routine and follow it.

Relax in a warm bath.

Set aside a worry time a couple of hours before bedtime. This is for those of us who are tired, tired, tired, we lay our heads on a pillow with heavy eyelids, and then, all of a sudden, the mind starts racing.

Make your sleep environment a sleeping environment—no television or music.

Dr. Gofreed also had some tips to fight jet lag.

Use a blindfold.

Nap, but limit it to 30 minutes.

Limit alcohol and caffeine.

Medicate—study the different kinds of medicine and discuss with your doctor.

Melatonin—a natural sleep aid.

Begin to shift your sleep pattern before you leave.

If it’s a short trip, try to keep as close to your home time zone hours as you can.

Sleep well!