Disconnecting from electronic devices like mobile phones and laptops for a half-hour or more before bed

Getting more sleep is a key part of the equation, but remember that it is not just about sleep quantity. Quality sleep matters too, and it is possible to get the hours that you need but not feel refreshed because your sleep is fragmented or non-restorative. Fortunately, improving your bedroom setting and sleep-related habits, is an established way to get better rest. Examples of improvements include: In the earlier sleep cycles of the night, more time is spent in NREM sleep. In later sleep cycles, we experience more REM sleep. Researchers believe the combination of NREM and REM sleep over the course of the night is what enables you to wake up refreshed both physically and mentally. When you do not get enough sleep, you do not properly progress through these sleep cycles. Without the proper balance of NREM and REM sleep, you will not get the rest that you need, which can lead to widespread repercussions for health and well-being. What Are The Consequences of Sleep Deprivation? National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Your sleep position can either help or hinder that process, depending on how effectively it supports the natural curvature of your spine. It’s also common for people to wake up with brand new aches and pains in the morning, sometimes due to sleep position.Below are some of the most common sleep problems, with techniques that can be used to treat them. Insomnia Durmer, J. S. & Dinges, D. F. (2005). Neurocognitive consequences of sleep deprivation. Seminars in Neurology, 25(1), 117–129. Anson, G., Kane, M. A. C., & Lambros, V. (2016). Sleep wrinkles: Facial aging and facial distortion during sleep. Aesthetic Surgery Journal, 36(8), 931–940.

Consensus Conference Panel, Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., Tasali, E., Non-Participating Observers, Twery, M., Croft, J. B., Maher, E., … Heald, J. L. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Journal of Clinical Sleep Medicine, 11(6), 591–592. Put away electronic devices: Smartphones, tablets, and other electronic devices emit blue light that can disrupt circadian rhythms and hinder melatonin production in the brain. Aim to put them away at least 30 minutes before bedtime.Some contain natural ingredients such as valerian or lavender, while others contain an antihistamine. Sleep Right service can provide adjustments if you need them. These might include language translation, British Sign Language (BSL) video interpretation, and live chat. Reduce alcohol consumption before bed: Research has shown that alcohol consumption hinders sleep quality.