With sleep playing a vital role in your health and ability to function optimally, so you owe it to yourself to get quality rest every night. But sometimes that’s easier said than done, especially if you’re among the 35 percent of Americans who rate their sleep quality as “poor” or “fair,” as reported by the National Sleep Foundation. In addition to talking to your doctor and seeking out customized recommendation by sleep specialists, the following tips can help to put you on the path toward sleeping longer and waking up more rested.

1. Make Sleep a Priority

The body often thrives by following a set routine, and nowhere is that possibly more true than when it comes to sleep. By setting a schedule and sticking to it--even on weekends--your body’s internal clock finds a rhythm that makes falling asleep and waking up easier. Note: Be patient with the process when you first begin, as it will take sometime to develop the good habit, but good sleep will be worth it in the end.

2. Create the Space

The environment in which you sleep can have a big impact on the quality of your sleep and how rested you feel the next day. Living in New York, where space is a premium, it’s common to mix bedrooms and living or workspaces. When you go to sleep each night, turn off the TV and set the work aside. Make your bed the place where the magic of sleep happens--not reading quarterly reports or binging on Netflix.

3. Get Comfy

When it comes to a comfortable, supportive bed and pillow, stop making due with less. Invest in a mattress, or at the very least, a mattress pad, that is right for your sleeping style. For example, firm mattresses are better for back sleepers than for side or stomach sleepers. If you do find yourself waking up sore or uncomfortable, do the research or work with a bedding expert to find a sleep setup right for you.

4. The Darker the Better

Light and darkness can act as signals to your brain that it’s time to get up or it’s time to sleep. When sleeping, make your room as dark as possible using blackout shades to block any incoming light from entering your room. You can also remove or cover other sources of light in your room such as clocks, power plugs or anything else that emits light. As your eyes adjust to the darkness, even those seemingly small light sources can turn into bright distractions.

5. Set the Thermostat

A room that is neither too hot nor too cold, with a temperature within a few degrees of 65 F, is recommended for best sleeping. If your internal temp tends to shift during the night, the solution may be easy as adjusting your comforter or sleepwear.

6. Tune Out

If you’re a light sleeper, easily awakened by noises, such as a pet walking around, outdoor street sounds or up-all-night neighbors, blocking out the distractions will be key. Earplugs are one option, though these tend to fall out as you sleep. Another option is a white noise maker to help drown out those sounds. At Olo, we use Marpac Dohm DS to mask the noise of other patients coming in and out of our community treatment room.

At Olo, we understand how important sleep is to helping you achieve and maintain a balanced state of health and wellness. If you are having issues with your sleep be sure to let you practitioner know at your next appointment. We'll also be continuing our ongoing Sleep Well Blog Series dedicated to improving this most important daily activity.

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