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How to improve your quality of sleep
Are you one of those people who struggle to get a good night’s sleep?
You’re not alone! Whether it’s due to stress, anxiety, or lifestyle factors, many of us struggle to fall asleep or stay asleep throughout the night.
The good news is, there are a number of simple changes you can make to your daily routine that can help you get better quality sleep and wake up feeling refreshed and energized.
In this blog, we’re going to explore some tips and tricks to improve your sleep quality that are easy to implement and can make a big difference.
So, let’s dive in and start improving your sleep!
Causes of bad sleep quality
There are many potential causes of bad sleep quality, including:
Stress and Anxiety: Stressful events or ongoing anxiety can make it difficult to fall asleep or stay asleep throughout the night.
Medical Conditions: Certain medical conditions, such as sleep apnea, restless leg syndrome, and chronic pain, can interfere with sleep quality.
Poor Sleep Habits: Irregular sleep patterns, using electronic devices before bedtime, consuming caffeine, alcohol or nicotine before bed, and lack of physical activity can all contribute to poor sleep quality.
Environmental Factors: External factors such as noise, light, temperature, and uncomfortable bedding can also impact sleep quality.
Shift Work: People who work overnight or irregular hours may experience disrupted sleep patterns and have difficulty getting enough quality sleep.
Age: Sleep patterns can change as we age, with older adults experiencing more sleep disturbances and difficulties falling asleep.
Certain Medications: Some medications can interfere with sleep quality as a side effect, including antidepressants, stimulants, and beta-blockers.
Mental Health Disorders: Mental health conditions such as depression, bipolar disorder, and post-traumatic stress disorder (PTSD) can affect sleep quality.
How to improve your sleep quality
It’s important to identify the underlying cause of poor sleep quality to determine the most effective treatment options.
However, a few tips below could help you improve your night time at no cost.
Stick to a regular sleep schedule
One of the most important things you can do to improve your sleep quality is to stick to a regular sleep schedule.
Try to go to bed and wake up at the same time every day, even on weekends.
By doing so, you’ll help regulate your body’s internal clock, which will make it easier to fall asleep and wake up naturally.
Create a Relaxing Bedtime Routine
Develop a pre-sleep routine that helps you unwind and signals to your body that it’s time to sleep.
This could include taking a warm bath, reading a book, or practicing relaxation techniques such as deep breathing or meditation.
There are several breathing techniques that can be helpful for promoting relaxation and sleep, such as:
- Deep Breathing: This involves taking deep, slow breaths, inhaling for a count of 4, holding the breath for a count of 7, and exhaling for a count of 8. Repeat for several cycles, focusing on the breath and the sensation of relaxation.
- 4-7-8 Breathing: Inhale through the nose for a count of 4, hold the breath for a count of 7, and exhale through the mouth for a count of 8. Repeat for several cycles.
- Alternate Nostril Breathing: This involves closing one nostril and inhaling through the other, then switching and exhaling through the other nostril. Repeat for several cycles.
Avoid doing anything that might cause stress or anxiety before bed, such as checking work emails or watching the news.
Create a Comfortable Sleep Environment
Make sure your bedroom is conducive to sleep. Ensure it is dark, quiet, and at a comfortable temperature.
Your mattress and pillow also contribute significantly to the quality of sleep. Especially as you age.
Have you ever waken up in the middle of the night to change position because your back is hurting? Or found that your neck is stiff the next day?
A good bed setup will help support your spinal alignment and relieve pressure points. Read more on spinal alignment in my blog post Lower Back Pain and How Your Sleep May Be Affecting You
Invest in a comfortable mattress, pillows, and bedding that support your body and help you feel relaxed. My recommendations include memory foam mattress or mattress with pocketed coils.
Good memory foam mattress brands are:
- Purple
- Endy
- Douglas
- Juno
Memory foam mattresses are an investment. If you are looking for a cheaper alternative, check out my product review blog posts below:
Limit Exposure to Electronics
Do you usually have your screen time before bed?
That could be why you are having trouble falling asleep.
The blue blight emitted by eletronic devices including computers, TVs, tablets, or smartphones can disrupt the circadian rhythm (the internal clock) of your body, suppressing the production of melatonin which is the hormone that regulates sleep.
Harvard Medical School recommends avoiding looking at bright screens 2-3 hours before bed.
If you must use these devices before bed, consider wearing blue light blocking glasses or using apps that filter out blue light.
If you have an iPhone, there is a built in functionality to change the tone of the screen to yellow red automatically at certain time in the day. It’s called “Night Shift“.
Opposite to blue light, red is the color that impacts the circadian rhythm the least.
To activate Night Shift on your iPhone, go to your iPhone Settings > Display & Brightness > Night Shift. Then set the start and end time.
On your windows computer, you could instal the app f.lux for the same result.
Avoid Caffeine, Alcohol, and Nicotine
Caffeine, alcohol, and nicotine can all interfere with your ability to fall asleep and stay asleep. Avoid consuming these substances for several hours before bedtime.
The time range varies depending on the person. Some people may have trouble sleeping even when they have a cup of coffee at 3pm.
So, listen to your body.
If you want a warm drink before bed, opt for non-caffeinated herbal teas or warm milk to help you relax.
Exercise Regularly
Regular physical activity can help you fall asleep faster and enjoy deeper sleep.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Exercise can help reduce stress and anxiety, which are common causes of sleep disturbances. Physical activity releases endorphins, which are natural mood boosters that can help reduce feelings of stress and improve overall mental health. This can help promote more restful sleep and reduce the likelihood of waking up during the night.
Additionally, exercise has been shown to help regulate body temperature, which can also contribute to better sleep. Physical activity raises body temperature, and when body temperature begins to drop during the post-exercise recovery period, it signals the body that it’s time to sleep. This can help promote a deeper, more restorative sleep.
However, avoid exercising too close to bedtime, as it may stimulate your body and make it difficult to fall asleep.
Manage Stress
High levels of stress can make it difficult to sleep. Try relaxation techniques such as deep breathing, meditation, or yoga to reduce stress levels. You may also find it helpful to write down your worries or thoughts in a journal before bedtime to help calm your mind.
Consider Seeking Professional Help
If you have persistent difficulty sleeping, consider speaking to a healthcare professional to rule out underlying medical conditions and explore treatment options. They may recommend cognitive-behavioral therapy, medication, or other interventions to help improve your sleep quality
Frequently Asked Questions
Can melatonin improve sleep quality?
Melatonin is a hormone produced by the pineal gland in the brain that helps regulate the sleep-wake cycle. It is also known as the “sleep hormone” because it is involved in the timing of sleep and wakefulness.
Melatonin is primarily produced at night in response to darkness, with levels rising in the evening and falling in the morning. This rise in melatonin levels helps promote drowsiness and prepares the body for sleep.
Studies, cited by Healthline, suggest that melatonin supplements can help a person fall asleep faster and reduce sleep disturbances.
However, according to a study published by The US National Library of Medicine, melatonin is only somewhat effective to healthy adults and people with insomnia due to the fact that different studies have different conclusions. Additionally, there is no recommendation for shift workers to use melatonin.
Melatonin may be worth a try if you are struggling with your sleep as it has no serious side effects.
Does resting without sleeping help?
Yes, resting without sleeping can help to some extent. Resting allows your body to recharge and recover from physical or mental fatigue, which can help you feel more refreshed and focused. For example, taking a break from work or studying to rest and relax for a few minutes can help you regain your energy and concentration.
However, it’s important to note that resting is not a substitute for sleep, as the body and brain require deep, restorative sleep to function properly. Sleep is essential for repairing and restoring the body, consolidating memories, and regulating mood and emotions.
So while resting without sleeping can provide some short-term benefits, it’s important to prioritize getting enough high-quality sleep on a regular basis to maintain optimal health and well-being.
How long without sleep is unhealthy?
The amount of time without sleep that is considered unhealthy varies depending on a number of factors, such as age, overall health, and individual tolerance to sleep deprivation. Generally speaking, most adults require 7-9 hours of sleep per night to function optimally, while children and adolescents need more.
Going without sleep for extended periods of time can have serious negative effects on physical and mental health. Even missing just one night of sleep can result in impaired cognitive function, mood disturbances, and increased risk of accidents or injuries.
Chronic sleep deprivation, defined as consistently getting less sleep than what is recommended for a prolonged period of time, has been linked to a range of health problems, including obesity, diabetes, cardiovascular disease, and impaired immune function.
In extreme cases, such as those experienced by people with certain sleep disorders or who work long hours with little opportunity for rest, going without sleep for several days can be life-threatening. Therefore, it’s important to prioritize getting enough sleep on a regular basis to maintain good health and well-being.
Key takeaways
Improving your sleep quality is a crucial step towards achieving optimal health and wellbeing. By following the tips outlined in this blog post, you can help ensure that you get the restful, restorative sleep you need to thrive.
Remember, good sleep hygiene is a habit that takes time and effort to develop, so be patient, stay committed, and soon you’ll be waking up feeling refreshed and energized every day.
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