Chronic sleep disorders and periodic sleep disturbances take their toll on health. According to the National Sleep Foundation, ignoring sleep problems can lead to depression, heart trouble and obesity, or even result in a deadly automobile accident. With so much at stake, the foundation recommends that individuals who want to improve sleep quality turn their bedrooms into comfortable havens that invite relaxation and drowsiness. Engaging in bedtime routines can help chronically deprived individuals get enough sleep and help everyone get better sleep.
Block Out Light
Many people don't get enough sleep because the rising sun wakes them up. The bedroom should be as dark as possible to improve sleep quality, according to the Better Sleep Council. Checking a room for cracks around window blinds and other areas where sunlight can creep in will encourage better sleep duration. Televisions and lights that are visible from the bed should be turned off. An alarm clock with a bright read-out should be moved out of sight lines. The National Sleep Foundation suggests getting away from bright lights just before bedtime. The National Institute on Aging notes that people can avoid turning on a light and getting up to go to the bathroom mid-sleep by drinking less at night.
Block Out Noise
Some people sleep lightly or tend to notice ambient noise in the morning. The National Sleep Foundation reports that any comforting sound that masks or blocks disturbing noise will serve to improve sleep. Fans, air conditioners, soft music or white noise machines all fulfill this purpose.
Get a Good Mattress
The Better Sleep Council encourages consumers whose mattresses are five to seven years old to evaluate their conditions. A sagging mattress can cause back and neck pain, which make it difficult to get enough sleep.
Replace Pillows Periodically
A new pillow can vastly improve sleep quality. Pillow feathers, fiberfill and regular foam materials break down over months of weight and wear. The American Physical Therapy Association counsels against simply adding extra pillows. Correct cervical, or neck, alignment creates good sleep posture. An orthopedic pillow remedies many cases of neck and back pain.
Go to Bed on Time
Chronic sleep deprivation may begin at bedtime for some people. Going to bed too late won't allow time for enough sleep and natural awakening. The National Sleep Foundation recommends prioritizing time to get between seven and nine hours of sleep per night. This can be achieved by setting and following a regular bedtime and by sleeping long enough that an alarm clock isn't needed.
