Reversing the Insufficient Sleep Epidemic – Methods to Improve Sleep

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Millions of Americans miss out on critical hours of shuteye every day, and this epidemic of insufficient sleep holds critical implications for all of us.

While awareness of healthier sleep habits and the benefits of rest has been growing due to increased research and public health campaigns, trends still show many people of all ages simply aren’t sleeping enough.

Improving sleep at the personal level depends largely on education and attitude. Organizations like the CDC and National Sleep Foundation produce regular public awareness campaigns that aim to explain the benefits of getting healthy rest and discuss good “sleep hygiene” tips people can use in their daily lives.

The key tenets of good sleep hygiene include:

Following a healthy routine

Going to bed and waking around the same time every day, with little variation on weekends, is one of the best ways to support healthy circadian rhythms for people of any age. Consistency tells your body when to be alert and when to get drowsy. For people who work alternating shifts or experience jet lag that throws off routines, light cues may be important for moderating sleep-wake cycles (you generally want exposure to bright light while awake and darkness while sleeping).

Optimizing sleep environment

A comfortable bedroom can play a significant role in rest. Although personal preference is important, research shows that darkness is important for melatonin release and the cooler temperatures also support better sleep. Ensuring your mattress is in good shape and bedding is comfortable can reduce pain and discomfort. Minimizing disturbances from sounds in and outside the home may also be important for sound sleep.

Getting help when needed Many people with sleep disorders don’t

seek treatment; for example, it’s estimated that 80% to 90% of sleep apnea cases are undiagnosed. If you have extended difficulty getting to bed or find that you aren’t feeling well rested in the morning, don’t ignore the signs — even if you suspect you know the cause. There are many tools your healthcare provider can utilize to improve your sleep, from behavioral and lifestyle adjustments to medications.

Making sleep a priority People who make sleep a conscious

priority also tend to get more rest, according the Sleep in America poll. Giving sleep a place in your routine and doing healthy things throughout the day, like getting moderate exercise, minimizing caffeine, and getting daily sunlight exposure, can all be helpful for sleeping easier at night.

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ORIGINAL SOURCE:http://www.huffingtonpost.com/rosie-osmun/lessons-learned-from-trends-in-insufficient-sleep-across-the-united-states_b_8297212.html

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