Everyone knows sleep is important. Unfortunately, that doesn’t mean we all get enough of it. According to YouGov, 1 in 3 adults don’t get the sleep they need. While missing a few hours here and there might not seem like much, chronic fatigue can cause huge problems.

It’s not okay to just try to “push through” your day or grab another cup of coffee. Sleep deprivation can increase your risk of heart disease, stroke, diabetes, and high blood pressure. It can even lead to mental health problems like anxiety or depression, can cause a dip in your mood, and make it difficult to focus or concentrate. Anxiety is often a cause of not getting enough sleep, so it can fuel an unhealthy cycle.

So, what can you do to improve your sleep right away and lower these risks?

Improve Your Sleep Hygiene Habits

Sleep hygiene refers to the habits that you put in place that affect your sleep quality. You wouldn’t go to the bathroom without washing your hands, and you shouldn’t go to sleep without practicing certain habits.

Unfortunately, many people have unhealthy sleep habits today. From irregular bedtimes to the overuse of electronic devices, your sleep hygiene can make a big difference in the rest you get.

If you’re having trouble sleeping, consider implementing some of the following habits:

• Go to bed at the same time each night
• Have a night-time routine
• Avoid electronics 1-2 hours before going to sleep
• Limit caffeine in the afternoon
• Only use your bedroom for sleep (not TV, scrolling on your phone, etc.)

If you have good habits in place, it’s important to look at how you’re sleeping. Something as simple as your sleep position could be causing problems. For example, sleeping on your side could be causing shoulder pain and sleeping on your stomach can put pressure on your joints.

Sleeping on your back, however, can increase snoring and sleep apnea, making it difficult to sleep soundly. If you’re naturally a back-sleeper, something like an anti-snore pillow can help you deal with this problem by keeping your airways open and your shoulders aligned.

Change Your Environment

In addition to your sleep hygiene, your environment could be impacting the rest you get, too.

We mentioned above that your bedroom should only be used for sleeping, but the way your room is set up can make a big difference in the quality of your sleep.

If you’re not sure how to optimize your room for a more restful night, try some of the following suggestions:

• Keep your room clean and decluttered
• Reduce light exposure with blackout curtains or shades
• Keep it at a cooler temperature
• Reduce noise in the room or wear earplugs to block external noise
• Invest in pillows and sheets that are comfortable for you

There are additional tips and techniques you can use to make your environment even more sleep-friendly. Utilising aromatherapy, for example, is a great way to feel calmer at night.

Aromatherapy is widely used to help with feelings of anxiety so, if you tend to toss and turn or deal with a racing mind all night, it can give you the peace you need to fall asleep comfortably. If you’ve never used it before, try chamomile or lavender to feel a sense of tranquillity.

As you can see, many factors play into whether you get a good night’s sleep or not. To improve your sleep, it’s a matter of changing certain habits as well as changing your surroundings.

You don’t have to be one of the people not getting enough sleep each night. Keep these actions in mind and you can start making changes today, so you’ll feel more well-rested tomorrow.

About the Author

Jori Hamilton is an experienced writer residing in the Northwestern U.S.

She covers a wide range of topics but takes a particular interest in covering topics related to health and wellness, including mental health awareness and addiction education.

You can follow Jori and learn more about her on Twitter and LinkedIn.