On any given night, millions of Americans have trouble sleeping. On any given afternoon, millions of Americans struggle to stay alert. The population is increasingly reaching for medications and stimulants to battle its sleep problems, often simultaneously – pharmaceuticals for the insomnia and caffeine for the daytime fatigue. Unfortunately, neither solution can replace the recuperative and restorative powers of natural sleep.

According to the National Institutes of Health, 30 percent to 40 percent of adults report some symptoms of insomnia within a given year; 10 percent to 15 percent report that it is a chronic condition. For millions, however, insomnia is "self-inflicted." It is simply the result of poor choices in exercise and diet, including caffeine intake.

In addition to coffee, tea and colas, caffeine can be found in energy drinks, over-the-counter pain medicines and chocolate. Moderate amounts of caffeine ingested in the morning are sufficiently metabolized by bedtime – they won't have a major impact on sleep. However, substantial amounts of caffeine consumed later in the day will linger in the body well past the evening. Simply restricting caffeine intake after the noon hour could have dramatic effects on the ability to fall asleep at night and the ensuing quality of one's sleep. It also may negate or reduce the need for sleep aids.

Talk to your doctor about any sleep-quality issues or sleep difficulties you may be experiencing. Your doctor can help pinpoint areas of concern and develop lifestyle habits that can keep you rested and rejuvenated for all life has in store for you.

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In a fast-food society of value meals and super-size options, convenience often takes precedence over nutrition, and adults are the first offenders. This couch potato example has created a generation of children who sit in front of their television playing video games about sports, rather than engaging in the sports themselves. Health and fitness experts advise that getting kids off the couch starts with parents setting the right example.

Parents and Children Exercise Simultaneously recommends the following activities that parents and children can do together:

	A family walk. This is a fun and inexpensive activity the whole family can enjoy. Be sure to spend at least 20-30 minutes moving at a fairly brisk pace. Not only are you being active as a family, but you're also interacting with your kids. A walk can be a great opportunity to talk to your kids and hear about what's going on in their lives.
	Commercial-cize. It is estimated that kids watch more than 20 hours of television each week. If you watch television as a family, make those boring commercials a time of fun. Make it a competition and see how many jumping jacks, push-ups or sit-ups you can do in the same time it takes a typical commercial to run.
	Household chores. Working around the house can be a form of exercise. Yard work, cleaning the garage, painting a fence or sweeping the driveway are great ways to accomplish chores and get everyone moving.
	Bike rides. Make sure you have a safe environment in which to ride.
	Join a local gym. Check the gyms in your area to see which ones offer a family discount.
	Play sports as a family. Challenge your kids to a pick up game of basketball, baseball, football, hockey, soccer or tennis.

Establishing a pattern of healthy eating and regular physical activity with your children can help them develop a lifelong habit of making smart diet and fitness choices. Just remember, it starts with you! So get off the couch, and take your kids with you. Your kids – and someday, their kids – will thank you for it.

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Salt is America's favorite seasoning for flavoring our food. Although our bodies require some sodium, adding a pinch of salt to spice up your vegetables, scrambled eggs or baked potato can lead to high blood pressure, potentially resulting in cardiovascular and kidney diseases.

The average American consumes approximately 11 percent of their daily sodium quota from adding salt or salty condiments to foods. But a whopping 77 percent of sodium comes from eating processed foods. So, even if you've stopped adding salt to your meals, you may still be consuming more sodium than your body can process.

Most health organizations recommend a maximum daily sodium intake between 1,500 and 2,400 milligrams per day. The best way to monitor sodium levels is to read food labels. Also, leave the salt out of recipes, use spices and herbs to flavor your food, and eat fresh foods rather than processed foods. If you stop adding that pinch of salt, you may discover the true flavors of your food.

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