Insomnia is a medical term for lack of sleep. For people with insomnia, the amount or quality of sleep may be affected, leading to impaired functioning in waking hours. While most people suffer from lack of sleep from time to time, prolonged insomnia can interfere with both physical and cognitive functioning. Fortunately, there are many ways to improve sleep quality. By following a few simple tips on getting a better night's sleep, it's possible to improve the quality of rest you obtain each night.
Comfortable Environment
The atmosphere in which you sleep can have a tremendous impact on sleep quality. For light sleepers, simple changes in noise levels, temperature and other factors can trigger awakenings that interrupt the sleep cycle, making it difficult to go back to sleep.
To improve your sleeping environment, start by assessing your surroundings. How are the noise levels in your bedroom? Is the temperature comfortable? Do you sometimes wake up with stiff neck or other aches and pains? Earplugs and a noise machine can help drown out loud sounds that disturb sleep. New bedding materials like pillows, a comforter, sheets or a different mattress can go a long way toward increasing the comfort of your bed. Once you've assessed your environment, you can begin taking steps towards making it more conducive to sleep.
Regular Sleep Schedule
Establishing a regular sleeping schedule can help your body achieve a more natural, rhythmic cycle. According to the National Sleep Foundation, a consistent sleep schedule decreases the average amount of time it takes to fall asleep while also improving energy levels as your body becomes accustomed to a set routine.
While it's not always possible to fall asleep at the same time every night, retiring within one hour of your scheduled bedtime on weekends and holidays can help preserve your sleep pattern.
Relaxation
Relaxation prior to bedtime is vital for quality sleep. Emotional stress, intense physical activity and mental work directly before bedtime can lead to over-stimulation, making it difficult to "turn off" your brain and prepare for bed.
To help combat over-stimulation, set aside pressing responsibilities at least an hour before bedtime. Taking a warm bath, reading a lighthearted book or sipping a glass of herbal tea can help prepare the mind and body for sleep. Avoid exercising, working and studying directly before bedtime, and keep noise levels to a minimum when attempting to reach a relaxed mindset.
Avoiding Stimulants
Stimulants are substances that speed the functions of the mind and body. Caffeine, pseudoephedrine and prescription amphetamines are common stimulants that can interfere with sleep. According to Live Science, caffeine can decrease sleep by up to 50 percent in some people by reducing the amount and efficiency of both REM and slow-wave sleep.
To avoid stimulant-induced insomnia, avoid consuming caffeine and other stimulants 6 to 7 hours before bedtime. Stronger stimulants like prescription amphetamines may need to be taken in the morning with breakfast to avoid interfering with sleep.
