According to the NIH, estimates for the number of Americans that struggle with sleep can be as high as 70 million, or nearly 1 in 5 people.

Sleep deficiency, and sleep disorders, can accompany a wide range of adverse health effects, including but not limited to loss of productivity, mental health problems, injuries, and of course, a lower quality of life.

For some, the issue is simply that they are light sleepers - in which case, everything that can be done to ensure a restful night’s sleep, should be. Here are some useful suggestions, including why a modern wall-panel heater such as the Envi might be able to help.

Keep a Consistent Schedule

Disrupting the body’s natural Circadian Rhythm can prevent restful sleep, as can the establishment of a consistent schedule.

Going to bed at the same time every night and getting up at the same time in the morning can help you fall into a natural, more restful rhythm without the need for any other intervention.

Invest in Blackout Curtains

As little as 8 lux - a measurement of light per square meter exceeded by most lamps - can disrupt sleep. In fact, a light as dim as a candle can do the same.

If you live in the city or an area with a lot of light pollution, turning out the lights might not be good enough. It might be worth it to invest in blackout curtains.

Avoid Blue Light Before Bed

Blue light actively suppresses melatonin, which helps regulate the body’s sleep cycle. Many modern electronic devices have settings that limit exposure to blue light, and you can also invest in blue light blocking glasses.

Get Sunlight During the Day

Conversely, getting adequate exposure to sunlight during the day can help you keep to a healthy sleep schedule. The theory is that sunlight is involved in the production of melatonin that helps regulate your Circadian Rhythm; so getting the right light at the right time of day can actually help you sleep.

Upgrade the Plug-in Heater

If you have a plug-in heater in your room that makes a lot of noise, consider replacing it with something like eheat’s Envi plug-in wall-panel heater. They have no moving parts and use double stack convection - not fans - to circulate air.

That also goes for other auditory disturbances. Turn off the TV, the radio, and any other noisemakers.

Turn Down the Thermostat

There is evidence to suggest that cooler temperatures can help you achieve deeper, more restful, more restorative sleep, so our attention turns to the plug-in heater once more.

Consider setting the thermostat lower at night, between 60℉ and 65℉, to see if you get better sleep.

Try Aromatherapy

Aromatherapy can have a powerful effect on both the mind and body. Some studies have suggested that some scents, such as lavender, can not only reduce blood pressure, but improve sleep quality.

Other scents and essential oils, like ylang ylang, chamomile, valerian, sandalwood, and clary sage, are also believed to improve relaxation and sleep quality. Consider getting a diffuser for your room to help you relax at night.

Put Some of These Practices in Play Today

If you’re one of the many that struggle to fall asleep and stay asleep, some of these simple practices may be able to help you fall asleep and get a better night’s rest. Consider implementing some today.

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