Good-quality sleep not only involves the amount of sleep you get but also focuses on how well-rested you feel once you wake up. If you get 7-8 hours of sleep, which is thought to be an ideal duration, but still feel tired and drowsy when you wake up, it could be indicative of poor sleep quality. Moreover, repeated waking up during the night and experiencing symptoms of sleep disorders, including snoring or gasping for air, can also affect your nap time. To ease your experiences with sleep and to improve your sleep hygiene, here are some simple habits you can follow.
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Maintain A Sleep Schedule
For a better sleep experience, maintaining a sleep schedule is extremely important. First and foremost, determine the amount of sleep you need. According to the US Centers for Disease Control and Prevention (CDC), adults generally need seven or more hours of sleep per night. Keeping this in mind, you can set aside no more than eight hours for sleep. Ensure that you go to bed at the same time each night and wake up at the same time each morning, including on the weekends.
Comfort Is Key
The CDC recommends sleeping in a room that is quiet, dark, relaxing, and at a comfortable temperature. Being exposed to light may hamper your sleep or make it more difficult to fall asleep at the right time.
Say 'No' To Digital Devices
Circadian rhythm is your body's biological clock that follows a 24-hour sleep-wake cycle. This cycle influences feelings of sleepiness and alertness throughout the day, naturally promoting wakefulness during daylight hours and sleepiness at night.
During the night, the body produces a hormone called melatonin, which encourages feelings of sleepiness. However, this process can be disrupted by digital devices like cell phones, tablets, and computers, which emit blue light. According to the Sleep Foundation, exposure to blue light in the evening can not only suppress the production of melatonin, but it can also reduce the amount of deep sleep and Rapid Eye Movement (REM) sleep, leaving you feeling foggy.
Avoid Large Meals
Diet and dietary habits also play an important role in improving your sleep. According to the CDC, it is best to avoid large meals, caffeine, and alcohol before bedtime. These can not only influence your sleep timing and schedule but also affect how well you sleep.
Also Read: Do You Struggle To Sleep At Night? Try These Tips To Improve Your Quality of Sleep
Increase Physical Activity
If you have trouble falling asleep faster, exercise during the day is key. Getting enough physical activity can help you fall asleep more easily at night. In fact, research shows people who exercised for at least 30 minutes a day slept an average of 15 minutes longer than those who did not exercise. Additionally, studies have indicated that increased physical activity can reduce the risk of sleep disorders such as insomnia, daytime sleepiness, and sleep apnoea.
Bottomline
Sleep is an essential part of our overall health. Similar to a healthy diet and regular exercise, it helps our body function effectively. Even our moods and immune systems take a hit when we're sleep-deprived. Therefore, improving the quality of our sleep is of utmost importance. This can be achieved through a healthy diet, regular exercise, and incorporating simple habits like putting away digital devices hours before bedtime and maintaining a consistent sleep schedule.