Kootenai | Kootenai Health | Issue 4, 2018

By Andrea Nagel We hear time and time again that getting enough sleep is just as important as eating right and exercising. As it turns out, you can help encourage better sleep simply by creating the right atmosphere and habits. Here are some simple tips to help you sleep better. Keep it dark Studies show people sleep best in a dark room. Installing window treatments, like blackout curtains, or using dimmer light bulbs or a dimmer switch will help foster a calm, relaxing atmosphere. Experts also recommend no screen time 60 to 90 minutes prior to bedtime. Turning off the TV and putting away any handheld electronics at least an hour before you go to bed will help you sleep better. “For night owls that have a harder time putting away their screens, we recommend taking a 1 milligram dose of melatonin 90 minutes before bedtime,” said Chad Hagen, M.D., Kootenai Clinic Sleep Medicine. “Doing this consistently for about 14 days will help train your brain to fall asleep earlier.” How to SleepBetter Sometimes All You Need for a Good Night’s Sleep is the Right Environment and Routine Foster comfort There’s a reason nice hotels invest in fluffy pillows and soft bedding. Believe it or not, the things we touch play a role in our sleep experience. When selecting bedding, investing in high- quality sheets made from natural, breathable fibers will feel good on your skin and help regulate your body temperature. It is also advised to keep your bedroom at a moderate- to-cool temperature to encourage a restful night’s sleep. Quiet is key Of course everybody sleeps better without noise distractions. Turn off notifications on your phone, computer or smartwatch before going to sleep. Many devices have an automatic “do not disturb” mode that you can set for certain times. If you live in an apartment, have a lot of street noise or wake up easily to other noises in your home, consider using a white noise machine or fan to block out distracting sounds. If your partner snores, purchase over-the-counter nose strips or nasal dilators, or consider visiting a sleep specialist. Get ridof odors Smell is one of our most powerful senses. If you can smell your gym socks in the hamper, it may keep you awake at night. Using a diffuser with soothing scents can help you relax and hide any unwanted odor. Opening a window to air out the room or using an air filter or odor-absorbing product can also help in clearing out odors. 14