Five Ways to Maximize Sleep

A woman sleeping. Sleeping tips from Tri-City Blinds in Freeland, MI
Source: https://www.hunterdouglas.com/stories/sleep-health

The CDC (Centers for Disease Control and Prevention) estimates that 1 in 3 adults don’t get enough sleep. Sleep deficiency and untreated sleep disorders are associated with a growing number of health problems, including heart disease, high blood pressure, stroke, diabetes, obesity and certain cancers. So, getting serious about your sleep is seriously healthy!

Here are five ways you can maximize your shut-eye time:

1. Stick to the routine

Go to bed and wake up at the same time each day, even if it’s different from your partner’s. (Try earplugs, an eye mask or a vibrating alarm clock.)

2. Keep it cozy

Make your bedroom neat and cozy. Get rid of anything that might distract you from sleep, such as the TV, bright lights, an uncomfortable bed, or warm temperatures. You sleep better if the temperature in the room is kept on the cool side. If you have insomnia and tend to watch the clock, turn the clock’s face out of view so you don’t worry about the time.

3. Soak up the sun

Daylight also regulates daily sleep patterns. Try to get outside in natural sunlight for at least 30 minutes each day. If possible, wake up with the sun or use very bright lights in the morning. Sleep experts recommend that, if you have problems falling asleep, you should get an hour of exposure to morning sunlight and turn down the lights before bedtime.

4. Avoid the blues

A Nobel Prize confirms mounting evidence about blue light. A trio of scientists won the award in October 2017 for discerning the molecular mechanisms controlling our circadian clock—including light’s central role. Too much blue light (yes, from tablets and cell phones) at night can cause your internal clock to slip off beat, setting off a cascade of potential consequence with poor sleep just the tip of the iceberg.

5. The darker, the better

Dr. James Andry, founder and medical director of the Sleep Therapy & Research Center in San Antonio, Texas, says, “Even low-level lights can shut off melatonin, a hormone that helps us prepare to fall asleep. Create a dark sanctuary with fully closed window coverings and turn off all sources of artificial light. Speaking of window coverings, installing room-darkening or blackout shades is a smart investment.Whether it’s a blackout liner behind a traditional shade or an integrated solution offering natural light and room darkening, these window coverings make it easy to bring darkness to your bedroom and invite more deep sleep.


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