Sleep health information on sleep optimization.

1. Reversing the Insufficient
Sleep Epidemic – Methods to
Improve Sleep
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2. Millions of Americans miss out on critical
hours of shuteye every day, and this epidemic
of insufficient sleep holds critical implications
for all of us.
While awareness of healthier sleep habits and
the benefits of rest has been growing due to
increased research and public health
campaigns, trends still show many people of
all ages simply aren’t sleeping enough.

3. Improving sleep at the personal level depends
largely on education and attitude.
Organizations like the CDC and National Sleep
Foundation produce regular public awareness
campaigns that aim to explain the benefits of
getting healthy rest and discuss good “sleep
hygiene” tips people can use in their daily
lives.

4. The key tenets of good sleep
hygiene include:

5. Following a healthy routine
 Going to bed and waking around the same
time every day, with little variation on
weekends, is one of the best ways to support
healthy circadian rhythms for people of any
age. Consistency tells your body when to be
alert and when to get drowsy. For people who
work alternating shifts or experience jet lag that
throws off routines, light cues may be
important for moderating sleep-wake cycles
(you generally want exposure to bright light
while awake and darkness while sleeping).

6. Optimizing sleep environment
 A comfortable bedroom can play a significant
role in rest. Although personal preference is
important, research shows that darkness is
important for melatonin release and the cooler
temperatures also support better sleep.
Ensuring your mattress is in good shape and
bedding is comfortable can reduce pain and
discomfort. Minimizing disturbances from
sounds in and outside the home may also be
important for sound sleep.

7. Getting help when needed
 Many people with sleep disorders don’t seek
treatment; for example, it’s estimated that 80%
to 90% of sleep apnea cases are undiagnosed.
If you have extended difficulty getting to bed
or find that you aren’t feeling well rested in the
morning, don’t ignore the signs — even if you
suspect you know the cause. There are many
tools your healthcare provider can utilize to
improve your sleep, from behavioral and
lifestyle adjustments to medications.

8. Making sleep a priority
 People who make sleep a conscious priority
also tend to get more rest, according the Sleep
in America poll. Giving sleep a place in your
routine and doing healthy things throughout
the day, like getting moderate exercise,
minimizing caffeine, and getting daily sunlight
exposure, can all be helpful for sleeping easier
at night.

9. THANK YOU!
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ORIGINAL SOURCE:
http://www.huffingtonpost.com/rosie-osmun/lessons-learned-
from-trends-in-insufficient-sleep-across-the-united-
states_b_8297212.html
ORIGINAL BLOG POST:
http://content.cpaptotalcare.com/reversing-the-insufficient-
sleep-epidemic-methods-to-improve-sleep/