Everyone knows that the three pillars of good health are diet, exercise and sleep. Of the three, sleep ranks at the top, impacting your daily life and level of wellness in many ways. When you get a poor night’s sleep, you might notice that you feel limited in your ability to concentrate and be productive the next day.

Inadequate sleep is also associated with increased risk of weight gain and obesity, but the negative health effects don’t end there. People who don’t sleep well have a higher risk of heart disease and stroke, often experience increased inflammation, and are more prone to catch viruses because their immunity is hampered. Also, because sleep affects glucose metabolism, blood sugar levels and insulin sensitivity, poor sleepers face an increased risk of type 2 diabetes. Sleep also influences your mental health, with inadequate sleep being linked to depression, and in turn, an increased chance of death by suicide.

Sadly, while sleep has such a significant impact on one’s overall health and well-being, it is on the decline, both in terms of hours and quality. Though there can be a wide range of reasons for poor sleep, experts point to a number of steps that can help you improve your situation. Try implementing these suggestions aimed at helping you fall asleep, stay asleep and feel great in the morning.

1. Get the Right Equipment

If you are like the average person, sleep consumes a bigger share of your life than any other activity. It might be hard to believe, but you likely spend almost 26 years, or one-third of your life, in bed!

Because you spend such a large part of your life sleeping, putting time into choosing the best mattress, pillow and linens is imperative. When shopping for mattresses, make sure you search for a quality mattress that is both comfortable and supportive. If you suffer from feeling hot when you sleep, you might want to consider a mattress that keeps you cool with a gel aimed at pulling body heat away from you.

Your pillow should also be comfortable. Choose a pillow designed for your particular sleep position to help ensure that your spine and neck get the optimal level of support. This, along with a good mattress, can help you avoid waking up with a stiff neck or a sore back.

The linens are also important. Make sure they create an inviting look and feel soft and comfortable. Temperature regulation is also important so consider having different sets of linens for different seasons.

2. Set the Right Mood

Once you have the best mattress, pillow and linens in place, you should next turn your attention to the atmosphere of your bedroom. It’s helpful to have your sleeping space as quiet as possible, so if this is difficult because of uncontrollable circumstances, consider using earplugs or a sound machine to help. Also keep you bedroom as dark as possible, minimizing external and artificial light as much as you can. Tools that may assist with this include blackout shades or an eye mask.

The temperature of your bedroom is also important. Higher temperatures can interfere with your quality of sleep, and most experts suggest that a cool room, around 65°F, is ideal. If you are not able to access or control your heating and cooling systems, don’t worry. Thankfully, you can choose a mattress and linens that offer good temperature control.

3. Increase Light Exposure During the Day

Your body has a built-in clock known as your circadian rhythm. It’s an internal process that controls your sleep and wake cycles, and it repeats every 24 hours. In simplest terms, circadian rhythm tells you when to stay awake and when to snooze.

Being exposed to real sunlight, especially early in the day, can help normalize your circadian rhythm. Getting outside as soon as you wake is ideal, but if this is not possible, at least open your blinds to let in the natural light. When your circadian rhythm is healthy, you should experience more energy during the day and better sleep at night.

4. Decrease Blue Light Exposure at Night

While exposure to natural light is great during the day, the opposite is true at night. Being exposed to light at the end of the day can, unfortunately, trick your brain into thinking it’s still daytime. Blue light, which is emitted by computer monitors, laptops, smartphones and televisions, is the worst offender. There are special glasses and apps that can reduce the amount of blue light reaching your eyes, but the best solution is to disconnect and switch to dim lighting at least two hours before bedtime.

5. Avoid Caffeine and Alcohol Late in the Day

Caffeinated drinks such as coffee and soda can interfere with your sleep. Caffeine gives you a burst of energy, and that is not exactly ideal if you need to get good sleep. If you really enjoy that cup of coffee in the morning, keep your intake to a modest level and avoid it completely later in the day.

Alcohol can also cause issues with your sleep. Because it can cause you to feel drowsy, you might think it’s ok to imbibe right before bed. This is a mistake, though, because alcohol actually reduces your quality of sleep.

6. Have a Consistent Sleep Schedule

Nothing wreaks havoc on your sleep quality like having an ever-changing schedule and routine. To make sure your circadian rhythm remains healthy, it’s imperative to take control of your sleep schedule and establish some consistent habits. Having a set bedtime is a good start, but you also need to wake up in the morning at roughly the same time every day. Many people make a habit of sleeping later on the weekends, but this creates confusion for your internal clock and, ultimately, hurts the quality of your sleep.

It’s also important to make sure you have budgeted enough time for your nightly slumber. While today’s world is often packed with too many activities and responsibilities, your sleep needs to remain your top priority. Getting the amount of sleep you need should help you with all other aspects of your day, so while you might be reluctant to prioritize it, the payoff will make it worth the investment.

Because sleep plays such an important role in your health, making it a priority is a smart move. If you have a difficult time falling or staying asleep, or if you think the quality of your slumber could be better, take action to improve the situation. Establish the right environment, be consistent with your schedule, make sure you are exposed to sunlight every day, and limit blue light, alcohol and caffeine later in the day. These simple actions could make all the difference!

Trying to get restful sleep is frustrating when it feels like your body won’t cooperate with the bedtime you set for it. Luckily, taking control of your bedtime habits could be all you need to help you get eight hours of quality sleep.

Worrying about how much sleep or the quality of sleep you are getting each night can lead to more poor sleep. To help you get on the right track, call Alaska Sleep Clinic today and talk to one of our sleep experts today.