Good sleep habits and a restful sleep environment play an important role in how well you sleep. You can sleep better by creating a comfortable place to sleep.
- 40% of adults are moderately to severely sleep deprived.
- 50% of adults say they get enough sleep but 75% of this group admits to being sleepy during the day.
- 25% of adults are on shift-work. 56% of the shift workers fall asleep on the job at least once a week.
- 64% of adults suffer from insomnia.
- 50% of business travelers suffer from insomnia.
- 40 million americans suffer from one or more of the 80 known sleep disorders.
- Sleep deprivation costs $100 billion annually in terms of lost productivity, illnesses, absences, accidents and loss of life.
Is your bedroom a good place to sleep?
Your sleep environment serves as the basis for a good night's sleep. Noise, light, an uncomfortable or worn-out mattress and foundation, or a room that's too warm or too cold can set you up for poor sleep. You can make your sleep environment more conducive for restful sleep by checking these factors:
- Sleep System - Be sure your Sleep System meets your needs for ideal support and comfort. If you sleep with a partner, your mattress should allow you both enough space to move easily during the night.
- Light - Light is one of our body's most powerful time cues. The rising sun can stimulate the brain into wakefulness long before the alarm goes off. A dark room is the most conducive for sleep, day or night.
- Noise - Sudden, loud noises from inside or outside the home can disrupt sleep. Steady, low sounds like the whir of a fan or air conditioner are soothing because they help block out other noises.
- Temperature - The ideal bedroom temperature is 60 to 65 degrees Fahrenheit or 16 to 18 degrees Celcius. A room that's too hot or too cold can disturb your sleep.
10 Tips to a Good Night's Sleep
- Keep Regular Hours. Keep your biological clock in sync by going to bed at the same time each night and waking up at the same time each morning-even on weekends.
- Develop A Sleep Ritual. Doing the same things each night just before bed cues your body to settle down for the night.
- Sleep On A Comfortable, Supportive Sleep System. It's difficult to get deep, restful sleep on a bed that's too small, too soft, too hard or too old.
- Exercise Reguarly. Regular exercise can help to relieve the day's tension, but not too close to bedtime, you may have a hard time falling asleep.
- Cut Down On Stimulants. Consuming stimulants, such as caffeine, in the evening interferes with falling asleep and prevents deep sleep.
- Don't Smoke. Smokers take longer to fall asleep, awaken more often and experience disrupted, fragmented sleep.
- Drink Only In Moderation. Drinking alcohol shortly before bedtime interrupts and fragments sleep.
- Unwind Early In The Evening. Try to deal with worries and distractions several hours before going to bed.
- Create A Restful Sleep Environment. Sleep in a cool, quiet, dark room on a comfortable, supportive mattress and foundation.
- Make Sleep A Priority. Say "yes" to sleep even when you're tempted to stay up late. You'll thank yourself in the morning.
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