There are several drugs on the market today which can assist you with getting to sleep. Unfortunately the long term and side effects of these drugs can ultimately cause more problems than they are helping. Two natural occurring substances, melatonin and valerian have shown improvement of a person’s sleep quality and ability to fall asleep. Melatonin, a hormone produced by the body needs to be administered in the correct dose and in a timely manner. Valerian is an extract from the roots of a valeriana plant. It is marketed as a natural treatment for insomnia and utilized in many products on the market today. Consult with your health care professional if you are interested in using these products.

The old adage, “the firmer the better” for selecting a mattress is found not to be always true. Recent research has determined that several factors play a important role in which mattress is best for you. A mattress’s perception and actual level of firmness to a 100 lb. person and a 250 lb. individual will be much different. A person who sleeps on their side will typically need a softer mattress than someone who sleeps on their back. Everyone has different support factors and getting the right mattress can be difficult and confusing. There is technology on the market today to assist with this or consulting with your health care professional who understands how the they affect your comfort and support of your spine. 

The concept that memory foam mattresses will fit everyone one is not true.  All memory foam mattresses have a certain density of support just like a regular box spring mattress has a level of support, soft/medium/firm. Therefore it will support you differently depending on your height, weight and sleep position. If you do use a memory foam mattress make sure you use the highest quality cotton sheets to help keep heat from building up around your body. This can cause you to have poor sleep by having to constantly tossing and turning to dissipate the heat. Temperature is the one of the biggest factors in poor sleep quality, whether it is from your mattress or the temperature of the room.

Most people associate noise with an interruption of someone’s nighttime sleep. In most cases noise of any kind does have a negative impact on your sleep pattern. Many times a background noise or machine which produces a constant level of noise such as the sound of the ocean or wind blowing actually assists in someone getting to sleep. Especially for those who have difficulty getting to sleep.  Evaluate your sleep environment for abrupt noises such as, air conditioner turning off and on, vents opening closing. If these noises are approximately 10%  above the normal level of your bedroom noise this can wake you up at night. If you can’t correct the noise issue in your bedroom, there are many comfortable ear plugs on the market today which can solve your problem.

Having a proper sleep surface and pillow is vital but your sleep environment is just as important in you getting good quality sleep. Having  light in your bedroom and bathroom is the main culprit for interrupted sleep. Black out shades for your windows are very effective in the most common light problem plaguing sleepers today.  If you use alarm clocks and night lights which illuminate light purchase products which have a “red light” as it is less stimulating to the brain and your sleep.  All colors of light except red light need to be eliminated in your bedroom.  Light stimulates the brain thus suppressing melatonin, the hormone which is produced as you begin your sleep cycle. Decreasing the production of this substance causes internal body changes which decreases the quality of your sleep.  Even with your eyes closed your brain can detect the light and affect your sleep pattern.  If you cannot correct your light problem in your bedroom, there are comfortable blind folds that can be worn at night.   

As your body prepares for sleep at night it naturally lowers your core body temperature. Having a warm bedroom or heated blanket is not going to produce the deep, good quality sleep your body needs. You want your body to gradually adjust to the covers and blankets needed to regulate our body. A bedroom temperature from 65-70 degrees is “ideal” for good quality sleep and the ability for your body to rest and heal itself. As morning approaches your body temperature increases naturally, so if you want to turn up the temperature at this time, go right ahead.