Sleep quality is important because it is linked with your both physical and psychological health.In this era of gadgets and excessive light exposure in the night hour can create health problems.
Do you wake up in the morning with incomplete sleep, not feeling refreshed?
Are you battling to get sound sleep?
Is this inadequate sleep issue happening for a long time ?
You are not alone.Many people are facing poor quality sleep.So how to handle this sleep issue.
In this blog , we look into the evidence based and scientific approach to enhancing sleep quality. It’s not just hours of sleep.
Most importantly, one should get restful sleep. If you look scientifically, if both REM and NREM sleep cycles are in harmony to bring for peaceful awakening in the morning.
Adequate sleep is crucial for physical repair , emotional stabilization, healing and memory consolidation.
what happens due to poor quality of sleep
- Daytime fogginess, irritation
- decreased concentration & work productivity
- Onset of chronic diseases like Hypertension , Diabetes , heart disease.
- Lessen immunity
Reasons for poor sleep quality
several factors are disrupt sleep quality.
- Poor environment
- Screen time
- Lifestyle habits
- Anxiety and stress
- Underlying health problems
Science based 10 tips to improve sleep quality:
Stick to a consistent sleep schedule:
A consistent sleep schedule is important for good night sleep.It regulates the circadian rhythm and keeping harmony .
A person with a regular sleep time have deeper and uninterrupted sleep.
Create a relaxing bedtime activity:
Stop doing any active work half an hour before sleep.
Reading interesting books and talk with the family members creates a good sleep time activity.
Limited screen time before bedtime:
Avoid using mobile phones, computer and television before bedtime.
Inculcate the habit of doing other activities that keep you calm and relaxed.
Try to do stretching and meditation before sleep.
Change dietary habits:
Limit the intake of beverages like coffee and tea few hours before sleep. It is better not to take coffee after 5 pm.
You can take relaxing Chamomile tea or Ashwagandha tea.
Control the consumption of spicy and heavy meals in the evening hours. It’s difficult to digest and hamper the sleep onset and deep sleep.
Optimize sleep environment:
Use comfortable mattress and pillow.
Soothing colours in the bedroom also have more relaxing effect.
Don’t use bedroom for office work related activities.
Keep the room cool , dark and quiet .
Maintain room temperature that is comfortable to you depending upon your geographical area.
Usually temperature between 60°F to 70°F is comfortable for sleep.
Practice regular physical activity:
Physical activity like aerobic exercises and stretching in the morning hours helps a lot.
Try to do walking or other exercise which calms your nerves.
Feeling tired after physical activity induces sleep better and deeper.
Manage stress and anxiety:
Reduce your stress because of the following reason.
Excessive stress increases the cortisol levels (stress hormone).This disrupts the sleep pattern.
Listening to soft music and yoga help in stress and anxiety management.
Reduce nap time:
Try to avoid morning time naps unless otherwise required.
If at all required reduce naptime time by 15 to 20 minutes in a day.
Expose to natural sunlight:
Exposing to sunlight in the day time improve the production of melatonin, a sleep hormone.
The positive effect of sun light for sleep may be attributed to Vitamin D also.
Seek professional/Medical expert consultation:
If the person is having a sleep disorder consult the medical expert.
If the general condition and sleep does not improve after following good sleep routine as mentioned above, then also consult health expert.
Technology to improve sleep
White noise machines:
These promote soothing sleep environment by masking disruptive, sudden, irritative sounds in the night.
Sleep trackers:
Certain apps and devices like fitbit can track your sleep patterns and provide insights for self improvement.
Smart alarms:
These alarms wake you up during the light wave sleep only.So you feel no sudden changes and better after getting up from sleep because it won’t disturb you in the deep sleep cycle.
Foods that promote better sleep
Almonds:
Almonds are rich source of magnesium. It relaxed muscles and painless sound Sleep.
Cherries:
These have a natural source of melatonin.
Oatmeal:
It contains complex carbohydrates with no spikes in blood sugars in sleep.
Herbal teas:
These teas have soothing and calming effects on the brain.
- Chamomile tea
- Valerian root tea
Conclusion: Sleep well to live well.
By improving sleeping in the correct way not only improves restfulness , but also improves the overall health.
By making small and consistent changes in sleep routine and sleep environment can bring a lot of changes in health. By this means youcan handle situations, stress and perform well in life.
Remember that better sleep is within your reach.Start at night and take your first step to a healthier and happier life.
What’s your favourite sleep tip? Share your experience and strategies in the comments section.