What is a quality night
of sleep worth to you? I’ve asked myself this question many times in the
last few months and it seems to be a common issue for many of us. Life is busy!
We have so many demands. In a world filled with work, family, children, and
school obligations that dictate our every waking minute, it is very easy
to take good rest for granted. The following are some easy-to-follow tips
provided by the National Sleep Foundation (NSF) to attain quality sleep.
Create a “Zen” Bedroom by focusing on a peaceful and calming space.
Use earplugs or a white noise machine to maintain quiet. The noise should
be consistent, not variable. Sleeping with the television on is sure to
interrupt your sleep.
Avoid bright light. Use lower wattage bulbs in the bedroom.
The NSF recommends dimming all lights in your home 30-60 minutes before
your bedtime. Studies have recently shown that even the light from your
cell phone or TV can distract you from falling asleep.
Keep a consistent schedule. Going to bed each night and waking at the same
time each morning reinforces our natural sleep cycle.
Develop a bedtime routine in which you create set habits to alert your
mind and body that it is time for rest. Many studies show that a hot bath
30-60 minutes before bed is especially beneficial. Skipping naps during the day
also contributes to a better night’s sleep
Additionally the NSF recommends staying away
from caffeine and stimulants at night. Alcohol and nicotine have been found to
alter quality sleep. Food and exercise also impact the quality of sleep.
Timing and intake should be monitored throughout the day.
Just remember that you
are in control of your sleep! Create a routine that works for you. Sometimes
minor adjustments to your daily schedule can make significant changes. If
you have concerns about your sleep habits consult your healthcare professional.
Here’s to a healthy night’s sleep!
Brittany Ohman, LMSW