Inadequate sleep has been linked to an increased risk of depression, dementia , obesity, osteoporosis, high blood pressure, Type 2 diabetes and cancer.

Suggestions to improve sleep quality and duration:

• Avoid, or filter, blue light sources such as LED lights, fluorescent lights, and phone and computer screens

• Sleep in total darkness

• Limit, or avoid, caffeine after 2 pm

• Go to sleep at close to the same time each night

• Expose yourself to daylight for 15 minutes in the morning

• Limit fluids 1 - 2 hours before bedtime if night-waking is caused by need to urinate

• Keep room temperature cool (between 60 - 65 degrees F)

• Establish a calming bedtime routine, such as taking a bath, lighting a candle, journaling or stretching

• Stop eating 2 - 3 hours prior to bedtime

• Limit daytime naps to 30 minutes or less

• Lavender essential oil, diffused into the bedroom, has been shown to improve sleep quality and duration

• Herbs such as passionflower, hops, chamomile and skullcap l. can assist with falling asleep and staying asleep