Zoom Into The New Year
Tips for Better Sleep Hygiene
Create a Sleep-Inducing Bedroom
Make your bedroom a place of comfort and relaxation by using a high-performance mattress and pillow that provide proper support. You should also consider buying quality bedding that feels cozy to the touch and will help maintain a comfortable temperature throughout the night.
Avoid Light Disruption
Excess light exposure can throw off your sleep and circadian rhythm. Try using blackout curtains or a sleep mask over your eyes to block light and prevent it from interfering with your sleep.
Cultivate Peace and Quiet
Try to keep noise to a minimum to help promote a sleep-positive bedroom. If you are unable to eliminate nearby sources of noise, consider drowning them out with a fan or white noise machine. Earplugs or headphones are another option to stop sounds from bothering you when you want to sleep.
Find an Agreeable Temperature
You do not want to get too hot or too cold while you sleep. The ideal temperature can vary based on the individual, but most research supports sleeping in a cooler room that is around 65 degrees.
Introduce Pleasant Aromas
A light scent that you find calming can help ease you into sleep. Essential oils with natural aromas, such as lavender, can provide a soothing and fresh smell for your bedroom.
If you are having trouble falling asleep, try listening to a guided meditation! Click this button to listen to a sleep story meditation with our wellness consultant and yoga teacher, Dan Justis.
Seasonal Affective Disorder
For winter-pattern SAD, additional specific symptoms may include:
- Oversleeping (hypersomnia)
- Overeating, particularly with a craving for carbohydrates
- Weight gain
- Social withdrawal (feeling like “hibernating”)
Treatments are available that can help many people with SAD. They fall into four main categories that may be used alone or in combination:
- Light therapy
- Antidepressant medications
- Vitamin D
Talk to your health care provider about which treatment, or combination of treatments, is best for you
Get Immediate Help
If you or someone you know is in immediate distress or is thinking about hurting themselves, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK (8255) or the toll-free TTY number at 1-800-799-4TTY (4889). You also can text the Crisis Text Line (HELLO to 741741) or go to the National Suicide Prevention Lifeline website.