Sleepy at work? You wouldn't be the only one. According to new research that was published in the journal Sleep, insomnia costs the average American worker 11.3 days, or $2,280, in lost productivity each year. Added together, this costs the nation $63.2 billion annually. If you'd like to buck the trend, read on for Shape's top sleep tips!

5 Tips to Improve Your Sleep

1. See if you have a sleep issue. Everyone's sleep needs are slightly different, so it's a good idea to objectively look at your sleep patterns and energy levels throughout the day. Check out our Sleep Needs Calculator to see if you're getting enough sleep!

2. Eat foods that fight insomnia. Did you know that certain foods can help you sleep better? From popcorn to halibut to dried tart cherries, make sure that you're eating these foods that help you to get your zzzs!

3. Avoid late-night workouts. Working out before bed can make it hard to fall asleep, so if you're a workout night owl, make sure that you do so at least two hours before bed. This will give your body time to settle down post-exercise.

4. Get into a routine. Having a sleep routine can be fantastic for beating insomnia. Try to go to bed and wake up at the same time every day even on weekends! Also try to mix relaxation into your pre-bedtime. Whether it's a long hot bath or reading a book, do something every night that calms you.

5. Make your bedroom totally chill. Your bedroom should be the most relaxing place in your house, so don't do anything stressful in it like work. Paint it with relaxing blues and greens and even consider playing light calming music.

Jennipher Walters is the CEO and co-founder of the healthy living websites FitBottomedGirls.com and FitBottomedMamas.com. A certified personal trainer, lifestyle and weight management coach and group exercise instructor, she also holds an MA in health journalism and regularly writes about all things fitness and wellness for various online publications.

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