Sleep is a natural and essential process that rejuvenates both the body and mind. It is a period of rest in which there aren’t any physical, mental or emotional demands. Quality of sleep is different from the quantity of sleep. Quantity of sleep refers to the amount of rest we receive each night. However, sleep quality is related to the amount of sleep you get. Based on the Centers for Disease Control and Prevention (CDC) an ideal amount of rest for adults aged 18-years is between 7 and 9 hours each night.
Why is quality of sleep important? Quality of sleep is crucial because it affects the ability of a person to feel refreshed and rejuvenated for the day ahead in addition to reducing the level of daytime sleepiness. If you are always exhausted and tired throughout the day, even if you’re already sleeping well this could be because of an insufficient quality of sleep.
A bad quality of sleep could result in a variety of adverse effects for the person. It could be a result of physiology like heart disease and high blood pressure memory and cognitive impairments, and even weight gain. Concerning psychological aspects poor sleep, it can cause anxiety, stress and depression. In addition, poor quality sleep is frequently linked to a decline in academic performance. Additionally, sleep quality issues could affect the safety of other people. For example, a person might experience a microsleep problem while driving due to a absence of sleep, which can lead to an accident that could result in injuries or even death of loved relatives.
So, how do you improve your quality of sleep? Here are a few suggestions on how you can improve the quality of your sleep.
Make sure you are exposing yourself to the sun’s.
Melatonin is a natural hormone released by the pineal gland. Peak levels during the night. The production of the hormone controlled by the exposure to light, where nighttime is characterized by a decrease in light reaching the eyes. Therefore, the production rate of melatonin goes 10 times greater in the evening, making us feel more sleepy than the daytime.
It is therefore recommended that you expose yourself to bright sunlight during the morning, and to spend more time outdoors during daylight hours. This is due to the fact that less melatonin production occurs which helps to remain awake. At night it is suggested to reduce the time spent on screens and to put it off for at least 30 minutes prior to going to bed. The reason is because your mind can perceive the blue light that is emitted by electronic devices as light. Thus, less melatonin will be created, which can delay your sleep time and keeps your awake for longer than you would previously.
Get up and go to sleep at the same time each day.
One of the most important ways to get a better night’s quality of sleep is to get in tune with your body’s natural sleep-wake cycle or the circadian rhythm. This assists in the control of the body’s internal clock, and helps improve sleeping quality. To prevent tossing and turning in bed, you should go to bed at a time you’re tired. Regularly scheduled sleep patterns train your brain to understand the appropriate time to fall asleep and when to get up. You can get up and go even without alarm.
Reduce long daytime naps.
The benefits of short naps is that they can improve brain’s performance during the time of day. It is however recommended to limit your nap time to between 15 and 20 mins in the afternoon. This is due to the fact that an extended nap during the day can disrupt your natural sleep-wake cycle (also known as the circadian rhythm), thereby impacting your sleep quality at the night.
Improve your sleep quality.
Making small changes to your sleep surroundings can result in a dramatic improvement in the overall quality and quantity of sleeping. These sleeping environments comprise outside light, noises the temperature, and bedding. While everyone has their own preferences, many people prefer sleeping in an unlit, dark, and peaceful environment. The outside noise can be reduced by wearing an earplug for an enjoyable night’s sleep. Then, ensure that your bed and mattress are comfortable to lie on and offer enough room to stretch out and move around comfortably. The setting of the room temperature at 18 degrees C is also proven to improve the quality of sleep.
Limit your caffeine intake.
Caffeine is a potent stimulant that has many benefits. one dose can increase alertness, energy and even athletic performance. But, it’s not recommended to consume drinks that contain caffeine for at least five hours prior to bedtime. Because caffeine stimulates the nervous system making it hard for the body rest naturally during the night.
In conclusion, the quality of sleep must be improved since an excellent quality of sleep can make your day more productive and refreshed. If you continue to suffer from poor sleep quality and not attempting to improve it could hurt you and the people nearby in the future. It is therefore recommended to see a doctor when you’re unable to sleep well even after following the advice previously mentioned.
