The need to improve sleep quantity and quality represents a widespread health issue. The Better Sleep Council (BSC) estimates that stress alone affects the ability of 65 percent of Americans to sleep restfully. That doesn't count individuals with medical reasons for losing sleep.
The American Chiropractic Association notes that medications to induce drowsiness aren't safe for the long term, but most dietary supplements used for this purpose haven't been adequately tested for efficacy. A program of natural ways to sleep better may offer the most practical solution to the problem.
Schedule Sleep Time
Fitting sleep into a busy schedule can disrupt the body's circadian rhythms, or the natural way that sleep is usually induced. The National Sleep Foundation suggests setting a regular bedtime that allows for enough rest and natural awakening, without an alarm clock. Most people sleep better and feel better the next day by allowing seven to nine hours per night.
Get Enough Sunshine
In addition to the body's production of the sleep-promoting hormone melatonin, circadian rhythms rely on degrees of sunlight as cues. According to the National Institute on Aging, getting out in the sunshine each day can improve a person's sleep quantity. Preserving the visible contrast between day and night helps people fall asleep promptly.
Create a Restful Environment
The National Sleep Foundation states that designing a calm, restful bedroom environment encourages better sleep quality. A dark, cool space that is free of work and entertainment gadgets and is enhanced with soft music or a white noise machine creates an inviting sleep atmosphere.
Evaluate Mattresses
Finding the right mattress can be a natural way improve sleep quantity and quality by preventing back pain. The Better Sleep Council recommends evaluating mattresses that are five to seven years old for comfort and support. If people sleep better elsewhere than at home or experience pain only after sleeping, it may be time to buy a new mattress. Consumers should test mattresses at the store in their normal sleeping positions.
Evaluate Pillows
Pillows break down more rapidly than mattresses and can lose their support features within months. The American Physical Therapy Association cautions against using multiple pillows or buying overstuffed pillows to compensate for degeneration. Using an orthopedic pillow designed for both back and side sleeping postures is a natural way to achieve proper spinal alignment and greatly improve sleep comfort.
Make Healthy Lifestyle Choices
Restricting beverage intake at night can effectively improve sleep quantity by reducing the urge to use the bathroom. The Better Sleep Council notes that the physical effects of caffeine and alcohol especially counteract sleep rhythms. In addition, eating and exercising earlier, at least two to three hours before bedtime, may help people sleep better.
