The quality of sleep you experience regularly can have a huge impact on your daily life. Deep sleep (Non-REM) is important to maintain our physical health and
A lack of good quality sleep can affect your productivity, creativity, decision making, mood, and problem-solving skills as well. Not to mention, your immune system takes a hit if you don’t sleep well at
If you often experience daytime sleepiness, have a slower reaction time, or feel you have lost control of your emotions, it can be a sign of a lack of good quality sleep. Sleeping well for at least 7-8 hours a day can help eliminate some of these symptoms. To do that, you just have to change or modify your sleeping habits and other activities that can affect your sleep schedule.
Here are a few steps you can follow to improve the quality of your sleep:
1. Sleep on a good mattress
Sleeping on poor quality mattresses and bedding can cause a lot of
Don’t worry if you don’t know how to choose the right mattress online.
Also, don’t forget to change your pillows if you notice yourself adjusting their position every night. Bad quality pillows can also prevent you from achieving a healthy amount of sleep at night.
2. Sleep in an environment that encourages good sleep
Your bedroom environment should promote
3. Avoid eating food and drinks that can interfere with your sleep cycle
What you eat and drink during the day can affect your sleep quality later at night. Studies show that people who feed on a lot of refined carbs
4. Follow good sleep hygiene
Sleep hygiene includes all of those factors that can affect the quality of your sleep. This can include everything from the tidiness of your bedroom to your daily habits or behaviors that can have an impact on your sleep. For
5. Establish a comfortable pre-sleep routine
A soothing pre-sleep routine that includes doing relaxing activities or things that you enjoy can help you lower the amount of stress hormone (cortisol) and make the transition from wake time to sleep time easier. The relaxing bedtime ritual of many people includes a light book reading session, listening to calming music or
6. Exercise in the morning
Regular exercise in the morning not only boosts your health and helps you get into shape but also promotes good sleep. According to studies, people who follow a consistent exercise schedule notice an improvement in their sleep quality and a reduction in symptoms such as sleep apnea and insomnia. The harder you exercise during the day, the better you would sleep at night. However, make sure you don’t exercise at least 3-4 hours before going to bed as it can have the opposite effect. Exercising stimulates hormones such as cortisol, epinephrine, and adrenaline elevates the temperature of your body, and boosts your metabolism. So, exercising too close to sleep time can keep you awake and alert at night. If you suffer from a condition that doesn’t allow you to exercise intensely, you can practice gentle stretching or low-impact exercises like yoga in the evening as it can help you relax and fall asleep sooner at night.
7. Figure out your body’s natural sleep-wake cycle
It is important to keep in sync with your body’s natural sleep-wake cycle a.k.a circadian rhythm to enjoy good quality sleep every day. In fact, if you follow a routine or maintain a regular sleep-wake schedule, you would notice that you feel much more energized and refreshed when you wake up in the morning. Altering your sleep schedule even by an hour or two can adversely impact your sleep quality. To optimize the quality of your sleep and keep in sync with your body’s internal clock, choose a bedtime when you naturally feel tired every day and maintain the habit of going to sleep at the same time every day. Don’t change your sleep schedule during the weekends or holidays as it can cause symptoms that people experience when suffering from
8. Adjust your exposure to light
Your exposure to light controls the production of the sleep hormone known as melatonin and also affects your sleep-wake cycle. In the morning, expose your body to bright sunlight to promote wakefulness. Adjust your window and curtains to let in as much natural light as possible. Go on morning walks and spend some time outside during work breaks. You may use a light therapy box that stimulates sunshine during the winter if necessary. Your body produces more melatonin when it’s dark. Melatonin helps you to relax, fall asleep easier, and experience deep sleep at night. So, you have to limit your exposure to light at night. Avoid bright screens or anything that emits blue light at least 1-2 hours before going to sleep at night. This can include devices such as TV, laptops, tablet, smartphone, PCs, etc. If necessary, use an e-reader to read ebooks instead of backlit devices as they are softer on the eyes. Another option is to turn the brightness down to the minimum or use light-altering software such as
9. Practice deep breathing exercises and relaxation techniques to help you fall asleep
Doing deep breathing exercises before sleeping at night activates a good relaxation response by lowering your blood pressure, heart rate, and stress levels. As a result, it allows you to drift into sleep much more easily. A good relaxation technique is to practice slowly breathing from your stomach instead of your chest and slowly exhaling air through your mouth. You should feel your lower abdomen slowly rise when falling when doing this correctly. Another good relaxation technique is to close your eyes, focus on every part of your body by visualizing them in your mind, and relax every part one by one by releasing the tension and stress in them.
10. Consider taking supplements that induce relaxation and sleep
If you cannot sleep
You must never compromise on sleep quality as it is a vital part of your life. To enjoy good health and an active lifestyle, you must sleep for 7-9 hours each day. Following the tips stated above can help you to sleep better. However, if you suffer from sleep disorders such as narcolepsy, restless legs syndrome, sleep apnea, and other such illnesses, it is best to consult a doctor. Once you rule out any sleep disorders, the best way to improve the quality of your sleep is to purchase a good mattress that