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Tuesday, April 9, 2019

GET GOOD SLEEP


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