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Find out how to get those much-needed zzz's.By Kristyn Kusek,

According to a recent National Sleep Foundation poll, one in five Americans say they're so sleepy during the day that it interferes with their activities. Could you use more Zzzs? Lifetime Online spoke with the experts to find out how much sleep is enough, how to get what you need, and how to tell if that sleepiness could actually be a sign of illness.

Sleep sapper: Sloppy bedtime habits
Surprise, surprise: The number one reason most of us are exhausted is that we're simply not sleeping enough. How to tell? "If you wake up feeling groggy instead of refreshed, you're not getting enough sleep," says Leonard A. Jason, Ph.D., a chronic fatigue expert at the Center for Community Research at DePaul University in Chicago. While some people can get by on just a few hours, it's best to shoot for at least eight hours a night. To ensure an adequate amount of shut-eye, practice good sleep habits: Go to bed and get up at roughly the same time each day (even on weekends), use your bed for sleeping only (sex, too), and put the kabosh on any noises or lights that could be disturbing your slumber.

Sleep sapper: A stimulating diet
There are six common dietary pitfalls that can affect your energy level throughout the day, according to Cynthia Sass, R.D., of the University of South Florida in Tampa and a spokesperson for the American Dietetic Association (ADA): 1.not drinking enough water (dehydration makes you feel sluggish), 2.eating too little protein (protein keeps organs functioning and energy levels high), 3.eating too few or too many carbohydrates (carbs keep blood sugar levels in check so you feel wide awake throughout the day), 4.relying on caffeine (if you need it to be alert, you're drinking too much-try to limit Java to about one cup of coffee or two diet sodas a day), 5.not timing meals well (waiting too long to refuel results in low blood sugar-and energy-levels), 6.and not eating a balanced diet (which means you're probably missing out on important vitamins and minerals. Make just a few of these changes, says Sass, and you'll feel more vigorous almost immediately.

Sleep sapper: Lack of exercise
Contrary to popular belief, exercise shouldn't make you feel more tired. Indeed, working up a sweat is actually energizing. Physical activity conditions your body so that every day tasks are more effortless. According to Dr. Jason, when researchers asked regular exercisers to take a break from their usual routine, their energy levels actually dropped. For maximum sleep benefits, try to work out at least three times a week for at least 20 minutes a shot. On days when you're especially weary, try some simple stretches, to relax you and get your blood pumping.

Sleep sapper: Illness
If you're practicing good sleep habits, eating right, and getting enough exercise, but you still feel drowsy every day, you might have a sleep disorder. In addition to general sleepiness, for instance, Chronic Fatigue Syndrome (CFS) is characterized by short-term memory or concentration loss, sore throat, tender lymph nodes, muscle or joint pain, headaches, and fatigue that lasts longer than 24 hours after exertion. Sleep apnea, a condition that causes irregular breathing patterns during sleep, may result in day-time memory loss and depression. PMS, the blues, and mononucleosis can also cause fatigue. The bottom line: If your energy has dipped dramatically or if your sleep patterns are out of whack on a regular basis, see your doctor.

For more information on sleep and sleep disorders, check out the National Sleep Foundation's Web site and the Web site for the Chronic Fatigue and Immune Dysfunction Syndrome (CFIDS) Association of America.