Create a peaceful and healthy sleeping environment

t is easy to overlook the benefits of a good night’s sleep. Without adequate rest a person can be I left feeling irritable, distracted and sluggish. Those who repeatedly do not get enough sleep could be facing other health problems as well. For some, the secret to getting a better sleep is modifying their sleeping environment.

In some instances, lack of sleep or too much sleep might be indicative of a medical condition, but it could just be related to poor sleep hygiene and an uncomfortable sleeping environment. Making some changes could make all the difference. Start with your mattress. You will spend between seven to 10 hours in your bed each and every night. An uncomfortable mattress could be an underlying factor in your sleep problems. If your bed is several years old, it could pay to invest in a new mattress and box spring. If you sleep with your spouse and your bed is too small, upgrading to a larger size could provide the room you need. If you cannot afford a new mattress, buying a mattress topper in memory foam could mask any problems for the time being.

Information from the Centers for Disease Control and Prevention indicate insufficient sleep has become a public health epidemic. An estimated 50 to 70 million American adults report having a sleep or wakefulness disorder, and women are twice as likely to suffer from insomnia than men. Plus, one in three people suffer from some form of insomnia during their lifetime, offers the organization Better Sleep for Life.

Balance light and dark. In order to trigger sleepiness at the right time, it is essential to get at least 30 minutes of natural sunlight each day during the morning or afternoon. In the evening, begin dimming the lights to trigger the body’s natural internal clock and stimulate the production of the natural hormone melatonin, which relaxes the body into sleep. Keep a dark bedroom — invest in blackout

curtains if need be.

Consider white noise. Giving your brain a noise to associate with relaxing sleep can help you drift off more quickly. White noise can also mask other sounds that may distract sleep, such as traffic outside or a partner snoring. White noise can come from a special alarm clock that provides soothing sounds of rain or waves. Many people find running a fan in the bedroom provides the right amount of noise and also helps circulate air throughout the room.

Make the bedroom a cozy retreat. Your bedroom should be a relaxing sanctuary. Fill it with cozy cushions and pillows. Make sure the room is clean and clutter-free. Relaxing blues and purples can be soothing colors to use in decorating, and the use of lavender essential oil could also add to the relaxing environment.

Avoid distractions. When setting up your bedroom, do not fill it with electronics, such as a computer, tablet and television. These devices could contribute to wakefulness and actually impede your ability to get the rest you need.

Keep cool. A cool bedroom is key to drifting off to sleep. Sweating and overheating can keep you awake, so drop the temperature down at night and dress lightly for bed. You want to feel comfortable and not too hot or cold.

If sleeplessness becomes a chronic problem and is not alleviated by changing the sleeping environment, visit a doctor. h

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