October 9, 2013 THE VILLADOM TIMES III • Page 39 Create a peaceful, healthy sleeping environment It is easy to overlook the benefits of a good night’s sleep. Without adequate rest, a person can be left feeling irritable, distracted, and sluggish. Those who repeatedly do not get enough sleep could be facing other health prob- lems, too. For some, the secret to getting a better sleep is modifying the sleeping environment. Information from the Centers for Disease Control and Prevention indicate that insufficient sleep has become a public health epidemic. An estimated 50 to 70 million American adults report having a sleep or wakefulness disorder, and women are twice as likely to suffer from insomnia than men. The organization Better Sleep for Life adds that one in three people suffer from some form of insomnia during their lifetime. In some instances, lack of sleep or too much sleep might be indicative of a medical condition, but it could just be related to poor sleep hygiene and an uncomfort- able sleeping environment. Making some changes could make all the difference. Start with the mattress. People spend between seven to 10 hours in bed each and every night. An uncomfortable mattress could be an underlying factor in sleep problems. If the bed is several years old, it could pay to invest in a new mattress and box spring. Couples who share beds that are too small may find that upgrading to a larger mat- tress will provide the room they need. If a new mattress is not in the budget, buying a mattress topper in memory foam could mask any problems for the time being. Balance light and dark. In order to trigger sleepiness at the right time, it is essential to get at least 30 minutes of natural sunlight each day during the morning or after- noon. In the evening, begin dimming the lights to trigger the body’s natural internal clock and stimulate the pro- duction of the natural hormone melatonin, which relaxes the body into sleep. Keep a dark bedroom, and invest in blackout curtains if necessary. Consider white noise. Giving the brain a noise to asso- ciate with relaxing sleep can help. White noise can also mask other sounds that may distract sleep, such as traf- fic or a partner’s snoring. White noise can come from a special alarm clock that provides soothing sounds of rain or waves. Many people find that running a fan in the bed- room provides the right amount of noise and helps circu- late air throughout the room. Make the bedroom a cozy retreat. The bedroom should be a relaxing sanctuary. Fill it with cozy cushions and pil- lows. Make sure the room is clean and clutter-free. Relax- ing blues and purples can be soothing colors to use in decorating, and the use of lavender essential oil could also add to the relaxing environment. Avoid distractions. When setting up a bedroom, do not fill it with electronics, such as a computer, tablet, and tele- vision. These devices could contribute to wakefulness. Keep cool. A cool bedroom is key to drifting off to sleep. Sweating and overheating can keep you awake, so drop the temperature down at night and dress lightly for bed. You want to feel comfortable and not too hot or cold. If sleeplessness becomes a chronic problem and is not alleviated by changing the sleeping environment, visit a doctor.