According to the National Sleep Foundation, more than 150 million Americans – almost half the population of the United States – say they are not getting enough sleep. Reasons range from back pain to restlessness to job stress to sleep disorders. For many others, their mattress is the culprit robbing them of quality sleep. Approximately 40 million Americans suffer from sleeping disorders including insomnia, sleep apnea, etc. (If you suspect you have a sleeping disorder, seek out your physician’s advice.)
Another reason Americans are not getting enough sleep is because they don’t make it a priority. During my years of conducting sleep research, I’ve heard sleep called a waste of time, unproductive, and a luxury. We know what time the alarm will go off each morning, yet each night Americans try to squeeze-in more projects and tasks. Or, many people have good intentions and are in bed for eight hours, but they sleep poorly because of poor lifestyle choices or inappropriate sleep conditions.
Here are seven simple ways to help you sleep better:
1. Minimize light
Darkness acts as a signal to the body to prepare for sleep. Dim the lights one hour before bedtime, keep blinds closed, and if that isn’t enough, consider room-darkening shades or drapes.
2. Keep noise levels constant
Abrupt changes in noise levels can disrupt sleep. For light sleepers or those who live in high-traffic areas, consider using a white-noise machine to muffle sounds.
3. Control bedroom temperature
The ideal room temperature for sleeping is 65 degrees and 65 percent humidity. Thermostats can be programmed to automatically adjust to this temperature.
4. Maintain a “screen-free zone” in the bedroom
Watching television or working on the computer stimulates the brain and may make it difficult to fall asleep. Do not leave the television on while sleeping either.
5. Keep a regular schedule and bedtime routine
A brief pre-bed routine signals to the body it’s time to unwind. Choose simple, stress-free activities such reading a book or doing a few stretches. Avoid switching bed times and wake times on the weekend; it will make the Monday back-to-work adjustment extremely tough.
6. Avoid food, exercise, caffeine and alcohol before bed
Exercise stimulates the body and increases body temperature, which is counterproductive to sleep. A big meal before bedtime also competes with sleep. The body needs at least an hour to recover from exercise or meals before bedtime. Caffeine has a half-life of about six hours, so afternoon beverages should be caffeine-free; otherwise, the caffeine left in the body will impede sleep. And while alcohol may help people feel sleepy, their sleep tends to be more fragmented and less rejuvenating overall.
7. Choose bedding that fits the needs of both sleep partners
Skip the one-size-fits-all approach. Comfort can be personalized. Choose beds and bedding accessories that fit preferred sleeping positions and are proven to improve sleep quality, like adjustable Sleep Number beds, which are available at Sleep Number stores across the country.
3 Comments
I used to have nightmares because my brain had a lack of oxygen due to sleeping problems. I did have laser surgery and now I only have stress related sleeping problems. I do feel better and yesterday I found an awesome site for living longer and sleeping better:
http://letslivelonger.blogspot.com/2009/04/sleep-better-you-can-do-it.html
feel a little better, thanks!
I purchased a sleep Number bed over a year ago and still cn’t get comfortable. When my husband gets in my side of the bed raised! It reminds me of our waterbed years ago. My legs actually hurt in the morning. When we were on vacation and I slept in a regular bed they did not. It is almost like something is pressing on them in different spots. What am I doing wrong? I want to be able to sleep comfortably.
This is James with Select Comfort’s Customer Service department. We’re sorry to hear that the bed isn’t performing as you’d hoped, but want you to know that there is help available: If you call our Customer Service at 1-800-472-7185 we can help you to get more isolation between the air chambers so you don’t feel it as much when he gets into bed.
Studies show that the Select Comfort mattress supports the spine correctly at all but the most extreme inflation levels (too soft or too firm). Studies also show that pressure points decrease as firmness decreases. Most people think that “Firmer is Better”; our studies show “Softer is Better.”
To help you find your comfort level – and minimize pressure points:
While lying on the bed, inflate it to 100 (you cannot over inflate the bed), lie on your back without a pillow until your body adjusts to the horizontal position.
Place your pillow under your head and get into your normal sleep position.
Decrease the firmness in increments of 5-10 until the mattress feels comfortable; cradling and conforming to the unique contours of your body. This will probably be softer than you have been sleeping.
At this point, pay special attention to how the mattress feels in the curve of the waist (side sleepers), or the small of the back (back sleepers).
Increase firmness by 5 points until you feel the mattress rise up to support the curve of the waist (side sleepers) or small of the back (back sleepers).
Leave the mattress at this level for a minimum of 3 nights. After that time, you will know if that is your ideal comfort setting or if you need it a little firmer or a little softer. If you need to adjust the firmness, you should adjust it in small increments of 5-10 points, sleeping on it again for several nights before readjusting.
If you have any questions or concerns, please feel free to call our Customer Service Department at 1-800-472-7185.
Best regards,
James Freund
Select Comfort Customer Service
I’m a 40!