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 Solutions for Poor Sleep

Individual Level  Sleep Health Solutions

These interventions focus on BEHAVIORS and HABITS that individuals can implement to improve their sleep quality.

  1. ​ Maintain a consistent sleep schedule: Going to bed at the same time every day and waking up at the same time helps regulate the body's internal clock.​​

  • Relationship to health: consistency in sleep reduces the risk of metabolic disorders. 

2.  Create a relaxing bedtime routine

  • Activities like reading or meditation before bed can reduce stress

  • It helps manage mental health conditions such as anxiety

3.  Limit Caffeine and Alcohol​

  • Avoid using stimulants and depressants (Alcohol) before bedtime

  • Reduces the risk of hypertension and heart disease

4, Optimize Sleep Environment​

  • Keep the bedroom dark, quiet, and cool

  • Better sleep environments help the body and mind power down

5. Exercise Regularly​

  • Engaging in exercise regularly promotes better sleep

6,  Address Stress​

  • Practicing relaxation techniques can reduce stress

  • Chronic stress can lead to developing health conditions

Good Night_s Sleep

Community Level Solutions to Sleep

1. Public Education on Sleep Health

  • Community outreach and educational programs on sleep health and sleep disorders​

  • Proactive steps to take to be more aware of the impact

2. Improved Access to Sleep Health Services

  • Offering a guide map to get engaged in sleep health services

  • A patient pathway for treatment

3. Safe and Quiet Neighborhoods

  • Initiatives to reduce noise pollution, housing conditions, and neighborhood safety

4.  Workplace Wellness

  • Encourage employers to implement sleep focused wellness programs and allow for flexible schedules to accommodate adequate sleep.

Community Garden
Chicago

Societal Level Solutions to Poor Sleep

1. Policies Supporting Affordable Housing

  • Ensuring access to built environments that are built with materials that dampen sound

  • Safe and affordable housing

2. Addressing Economic Inequality

  • Policies that reduce economic disparities such as minimum wage, and age discrimination based on gender.

3. Access to Healthcare for Sleep Disorders

  • Expanding sleep clinics in socially disadvantaged neighborhoods.

  • Expanding insurance coverage for underserved people.

4. Environmental Policies

  • Implementing noise control laws

  • Urban Planning to implement green space

Sleep Hygiene

It is important to understand that there are certain lifestyle choices that impact our sleep.  The use of caffeine, the amount of light exposure, our bedroom environment, and what we eat all impact the quality of our sleep.

Sleep Timing

Sleep timing is also part of sleep hygiene but it is a significant issue that is important to examine closer.

Enviornmental Issues

Sleep researchers define the impact of excess light and noise in neighborhoods on our sleep quality as pollution.  Too much noise from traffic, sirens, and people talking all hours of the night will disrupt our sleep.  This can vary from area to area and is more prevalent in socioeconomically challenged neighborhoods.  Also, neighborhoods with poor walking environments due to density, little green space, or crime can impact sleep quality.

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Some solutions are noise and light-dampening curtains, urban planning to improve neighborhoods, as well as crime reduction solutions.

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For more information see this journal article by Drs. Johnson, Billings, and Hale:  https://pmc.ncbi.nlm.nih.gov/articles/PMC6033330/

Sleep Duration

Sleep duration is a part of sleep hygiene. The amount of research that shows less than 6 hours of sleep or more than 9 hours is important to understand the impact on our overall health. 

Stress and Sleep

Our stress levels are part of addressing sleep hygiene but it merits its own focus here.  

Identify IF You Have a Sleep Disorder

I've listed this option last to demonstate that if you have gone through all of these and you are still exhausted, you should consult with a sleep physician.  Looking at various screening tools can give you a better idea if you need to contact a sleep disorder.  You can look at insomnia scales, sleep apnea scales (Epworth Sleepiness Scale, STOP-BANG) to determine if you should see a sleep physician.

Contact

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