6 Steps to Improve Your Sleep Quality
Sleep is a necessity for everyone. Why? Because sleep is very important for your physical and mental health. By sleeping, you can improve your physical health, brain function, and also your emotional health. Not only that, sleep can also make you work better tomorrow.
A good sleep is a quality sleep. However, what quality sleep looks like? How do you get good quality sleep?
How is good sleep quality?
Adults should sleep an average of 7-9 hours per night, this varies from person to person. Some people may be comfortable sleeping 8 hours, some 6-7 hours sleep, and maybe up to 9 hours. There are also people who cannot if their sleep schedule is interrupted or changes are made, while others think that this is not a problem.
The following can be signs that you got a good night’s sleep:
- You can fall asleep within 15-20 minutes while you lie down to sleep.
- You sleep for 7-9 hours per day on a regular basis.
- When you’re in bed, you can fall asleep right away. You don’t need long to sleep.
- You wake up feeling refreshed, as if your energies have been replenished.
- You feel ready to go about your day and able to work productively all day long.
- You sleep comfortably and quietly, don’t snore, have trouble breathing, are restless, or have other sleep problems.
How can you improve sleep quality?
Healthy sleep quality can improve your quality of life too. Therefore, as much as possible we should get good quality sleep. The following are tips for getting good quality sleep.
1. Watch what you eat and drink before bed
Don’t go to sleep when you feel hungry, this can make your sleep less comfortable and you can wake up in the middle of the night just hungry. Also, don’t eat near bedtime. We recommend that you eat 4 hours before bed. This makes your stomach calm during sleep so it won’t disturb your sleep.
Also, limit your water consumption before bed. Drinking too much water before bed can make you wake up in the middle of the night wanting to urinate. This can disturb your sleep.
You should also avoid consuming foods or drinks that contain caffeine, such as coffee, colas, tea and chocolate, and drinking alcohol near your bedtime. Coffee can keep you from feeling sleepy at the time you are supposed to sleep. As a result, coffee can disrupt your sleep hours. As for alcohol, although it may make you sleepy at first, it can later wake you up and disrupt your sleep at night.
2. Make the conditions of your room as comfortable as possible
Usually you will sleep more comfortably in an environment where you are comfortable sleeping. A calm, dark, and cool environment can help you sleep comfortably. By darkening your room, it can signal to your brain that it’s time for bed.
Also make sure you sleep with a comfortable mattress and pillow. Mattresses are usually uncomfortable if they have been used for 10 years. If you share a bed with your partner, make sure you have enough space to sleep. If you have pets, try to set limits on how often they sleep with you or not at all.
3. Do the habit before bed
This makes it easier for your body to make the transition from the waking period to falling asleep. You can do things that relax you before going to bed, such as taking a shower that can change your body temperature so that it makes you feel sleepy, read a book, listen to music, or do some light exercise before bed. It’s best to be careful using electronic devices, such as watching TV, before going to bed because some studies have shown that this can interfere with your sleep.
Avoid stress or stressful activities, such as working or discussing issues that can trigger your emotions. Physical and psychological stressful activities can cause your body to release the stress hormone or cortisol hormone, which keeps you alert and less sleepy. If you are used to thinking about problems before bed, it is better for you to write down the problems in a book rather than just thinking about them.
4. Create a regular sleep schedule, even on weekends
Going to bed and waking up at the same time every day, even on holidays can help you get good quality sleep. Plus, it regulates your body’s internal clock, so your body automatically knows when it’s supposed to go to sleep and wake up.
If you can’t fall asleep after 15 minutes of trying to sleep, it’s best to wake up and do something to calm you down. Then, try going to sleep again when you feel tired or sleepy. Trying to sleep for long periods of time will only frustrate you.
5. Limit your nap time or don’t take naps at all
Long naps can interfere with your night’s sleep, especially for those of you who have insomnia or poor sleep quality at night. If you want to take a nap, it’s best to limit it to around 10-30 minutes. Or you don’t even need a nap at all if it is the reason you can’t sleep at night.
6. Do regular exercise
Doing regular exercise can improve the quality of your sleep. Regular exercise can help you fall asleep faster and sleep soundly. However, do pay attention to your exercise time. If you do vigorous exercise close to bedtime, it may be disrupting your sleep. Strenuous exercise can stimulate your body to release stress hormone (cortisol) which can keep your body awake and not sleepy. It’s best to do exercise at least 3 hours before your bedtime or do exercise in the morning.
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Hello Health Group does not provide medical advice, diagnosis or treatment.
