5 Sleeping Problem Solutions - It Is Simpler Than You Think

Light, sound, temperature, blue light from electronic devices and caffeine are amongst the most common problems that affect everyone's sleep quality. Down below we have provided some solutions you can try to improve your sleep quality.

Problem 1 Light

Light Sleeping Solutions

• Ensure your bedroom minimises light exposure to enhance sleep quality. Light, especially artificial sources, impacts your circadian rhythm and melatonin production, crucial for regulating sleep-wake cycles.

• Opt for blackout curtains or shades to block external light sources like street lights and early morning sunlight. If not possible, consider using a sleep mask.

• Reduce artificial light by turning off or covering devices such as alarm clocks and LED displays. Use dim, warm-coloured night lights for nighttime visibility and dim your bedroom lights 30 minutes before. This can help prepare your body that sleep is coming.

• Establish a bedtime routine that gradually decreases light exposure to signal to your body it's time to wind down.

Problem 2 - Sound

• Try and invest in quality ear plugs to block out street noise.

• Masking external sounds is important, consider soft calming music, white noise machines or apps playing calming sounds like rainfall to mask disruptive background noise.

• Enhance soundproofing in your bedroom with heavy curtains and rugs.

• If you have a partner address partner snoring with positional therapy or nasal strips.

Problem 3 - Temperature

• Maintain a bedroom temperature of 15-19°C (59-66°F) for optimal sleep conditions.

• Use fans or air conditioning in warmer months and appropriate bedding in colder ones.

• Choose breathable materials like cotton or linen for bedding to regulate body temperature.

• Adopt a pre-sleep routine, like a warm bath, to promote relaxation and better sleep.

Problem 4 - Electronic Devices & Blue light

Device & Blue Light Sleep Solutions

• Avoid screens before bed as blue light disrupts melatonin production. Turn off devices or use "night mode" settings.

• Engage in calming activities like reading to signal sleep readiness.

• Establish a consistent bedtime routine to enhance sleep quality.

Problem 5 - Caffeine Consumption

• Avoid caffeine 8 hours before bedtime to prevent sleep disturbances.

• Opt for non-caffeinated herbal teas like chamomile to aid relaxation.

• Maintain a sleep diary to monitor caffeine's effects on sleep patterns.

 

References

• Cleveland Clinic - What Is The Ideal Sleeping Temperature For My Bedroom

• NHS - Sleep Hygiene

• NHS - Sleep Hygiene Advice: The Sleep Disorder Unit

• NZ Nutrition Foundation - How Does Your Diet Affect Sleep

• Sleep Foundation - Caffeine & Sleep

• Sleep Foundation - Best Material For Bed Sheets