Good sleep promotes health and wellness of our minds, bodies, and spirits. However, approximately 70 million Americans report having sleep issues which in turn, may interfere with concentration and functioning the next day. So, what can be done to improve sleep quality?
First, it’s important to know the cause of sleep deprivation. Are you drinking too much fluid before going to bed? Do you consume caffeine throughout the day? Is there light in the room? What is the temperature of the room? Do you or your partner snore, have sleep apnea, or restless leg syndrome? While the latter medical issues may require a discussion with your physician, you can take other steps at home to improve your sleep.
Do not use a cellphone, computer, or tablet prior to bedtime. Both the light exposure and the content on these devices can affect your brain’s ability to rest. Also, minimize food and drink after dinner. This allows the body time to metabolize and digest food before it’s time to slow down and rest.
The sleep environment is also important. A quiet environment is best but sometimes a white noise machine or phone app will help shut out unexpected noises such as traffic. In addition, keeping a moderately cool room temperature, using breathable, cotton bedding, and keeping the room free from odors, dust, and humidity will promote a restful sleep environment. Some people have also found aromatherapy helpful.
For more information about improving sleep go to sleepfoundation.org .
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