Nicole Avena, Ph.D. Shares Advice on Improving Sleep Quality During National Sleep Awareness Month

Research shows that about 1 in 3 adults in the United States do not get enough sleep each night and approximately 50 to 70 million Americans have chronic or ongoing sleep disorders. Getting enough quality sleep is essential to support a healthy heart, restored immune system, boosted mood and improved brain function. In light of National Sleep Awareness Month, research neuroscientist Nicole Avena, Ph.D., encourages the importance of establishing quality sleep habits to support various aspects of one’s mental and physical health.

“Restless sleep can be just as detrimental to your health as not getting enough hours of sleep each night. In fact, research shows that insufficient sleep can increase the chances of developing chronic health issues over time, as well as negatively impacting decision-making, learning, and social skills,” says Dr. Avena. “Though at times overlooked, sleep is vital to maintaining overall health and wellness, allowing your body and brain to recover, repair, and reenergize.”

Below, Dr. Avena recommends the following habits to improve sleep quality and ensure a good night’s rest.

1. Pay attention to what you eat and drink. Avoid eating large meals close to bedtime as you want your body to focus on resting, not on digesting food. Also, be cautious of nicotine, caffeine, and alcohol consumption, as the effects of nicotine and caffeine can take hours to wear off and alcohol can disrupt the natural melatonin production in your brain, making it harder to fall asleep.
2. Include physical activity in your daily routine. Regular exercise is great for promoting better sleep. However, it is better to exercise earlier in the day as exercise naturally boosts your energy levels which could keep you up at night.
3. Avoid using electronics, reading, or eating in bed. Using electronics, reading, and eating are all activities that your brain associates with daytime. By keeping these activities outside of the bedroom, and only using your bed for rest, it tricks your brain into thinking your bed is meant for sleeping only, making it easier to fall asleep.
4. Create a good sleep environment. It’s important to create an environment where the body feels comfortable to rest. Try keeping your bedroom dark and quiet and keep any electronic devices out of the bedroom in order to eliminate any distractions that might prevent you from falling asleep. Also, those who suffer from allergies or sensitive skin should consider washing bedding with Arm & Hammer Sensitive Skin Free & Clear Laundry Detergent to avoid unwanted irritants that could disrupt a comfortable night’s sleep.
5. Set a bedtime routine. Establishing a bedtime routine creates a habit that helps the brain recognize when it is time to sleep. It also helps in reducing stress and anxiety that may keep you up at night. Try to fall asleep at the same time every night and get the same amount of sleep each night. Also implement a step-by-step bedtime guide to get your brain in the habit of resting.
6. Try a melatonin supplement. Melatonin is a natural hormone produced by the brain that is primarily responsible for regulating the body’s circadian rhythm and managing its natural sleep cycle. Melatonin production declines with age, but taking a melatonin supplement, such as Zicam Sleep + Immune Support with melatonin, can assist with the natural melatonin production in your body to help you fall and stay asleep.

“It is important to consult with your healthcare provider if you have trouble sleeping, staying asleep, or concerns about your sleep. But implementing these small changes into your day and nighttime routines can drastically improve sleep quality and ensure a good night’s rest, leaving you feeling refreshed and ready for your day ahead,” adds Dr. Avena.

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