If sleep problems go on night after night, though, “people start to develop habits that seem helpful—having a little bit more coffee in the morning, having a drink before bed—but those things start to perpetuate the insomnia,” says Dr. Scott. Worse, sleep deprivation can take a toll on many areas of your life. According to the poll, sleepy Americans are more likely to miss family events, suffer a dip in their sex lives, work less efficiently and eat fatty, sugary foods.

While Dr. Scott advises that you reach out to your doctor if you have chronic sleep problems, she does have some advice on keeping a few long nights from turning into a vicious cycle. “Keep up with your regular routines," she says. "Don’t cancel plans; go out even if you’re a little bit tired. Don’t go to bed any earlier. Instead, spend the hour before you go to bed really winding down.” Whatever is relaxing to you, like reading, watching a movie or taking a bath, spend some time relaxing and getting ready for sleep. “It’s all about getting you out of your own head,” she says. “Even if your mind wanders, just go back to the activity.”

More tips from Dr. Scott:

• Maintain your normal natural sleep time, even if you feel a little sleepy a little earlier.
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• Don’t drink alcohol at least 2 to 3 hours before going to bed because that tends to disturb sleep.
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• Stop using the computer an hour before bed. The blue computer light can disrupt the natural sleep cycle by “turning off” your melatonin production, which signals to the brain that it’s bedtime.
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• Light and dark is what stabilizes the sleep/wake rhythm. Turn off all the lights at night so the body knows that it’s time to sleep. Within two hours of waking, get some natural light exposure to stimulate alertness. When you go out in the morning, don’t wear sunglasses for at least 15 minutes.

If you are having trouble sleeping, go get some help, says Dr. Scott. “If you’re going a few nights without sleep, you never get the quality of the next day back. You don’t want to struggle with that too long.”

Video: Dr. Gail Saltz and Dr. Carol Ash talk about conquering anxiety at bedtime.