Solutions for Better Sleep

Studies have shown that sleep deprivation can lead to a number of health problems and even shorten a person's life expectancy. Yet in today's fast-paced world, it's easy to miss out on getting the proper amount and the right quality sleep. Many people are sleep deprived and could benefit from some solutions for attaining a better, more restful night's sleep.

Schedule

• Maintain a consistent sleep schedule. Going to bed and waking at the same time every sleep-cycle helps ensure the correct amount of daily energy expenditure (DEE). Balanced DEE correlates to proper daytime alertness and nighttime drowsiness. Experts recommend maintaining the same sleep pattern during the weekend as well, since staying up late or sleeping in throws off your body's internal clock, making the return to a regular sleep pattern during the week more difficult.

Ritual

• An hour or so before bedtime, start to ease yourself into sleep mode by performing relaxing activities like reading a book, watching television or listening to soothing music. Taking a bath can be especially helpful, as the rise and fall of the body's temperature promotes sleepiness. Avoid stressful situations or emotionally charged discussions that might leave you in an agitated state of mind before bedtime.

Environment

• Make your bedroom into a sleep-friendly habitat. It should be dark, quiet, well ventilated and cool (between 60 and 75 degrees). If possible, leave the television, phone and computer outside the bedroom, since these distractions take away from what should be a sanctuary of calm. For a sleep-inducing scent, try jasmine. Researchers at Wheeling Jesuit University in West Virginia found that the fragrance of jasmine in the bedroom leads to greater sleep efficiency -- the percentage of time you actually spend asleep when you're in bed.

Intake

• Avoid large meals, caffeine and alcohol before bedtime. Eat dinner several hours before bedtime and avoid heavy foods that may cause indigestion. Caffeinated beverages should be avoided unless you drink them at least four hours before going to bed. Caffeine blocks the brain chemical adenosine, a neurotransmitter that promotes sleep. Alcohol may help you relax when you first fall asleep, but after a few hours, it works a stimulant and can lead to restlessness.

Exercise

• Exercise can lead to a more sound sleep as it helps tire the body, but it's important not to over-exert yourself just before bedtime. Exercise releases cortisol in the brain, a hormone that causes alertness. This can be problematic when trying to sleep, so it's recommended to only exercise earlier in the afternoon or evening (at least three to four hours before bedtime). This allows your body time to return to a relaxed state.

Considerations

• While improving your sleep habits is likely to result in more restful sleep, some problems may be linked to serious sleep disorders such as sleep apnea or restless leg syndrome. If your sleep quality doesn't improve through better sleep practices, you may wish to consult your doctor or a certified sleep specialist.