Do you find yourself feeling fatigued, sluggish, and sleepy during the day despite getting a seemingly adequate amount of sleep? If so, you may be struggling with sleep health. The issue of quality of sleep has become increasingly important, which is why we’re here to give you tips to help you improve your sleep health and, consequently, your quality of life.
1. Getting Quality Sleep: A Necessity for Good Health
Good sleep is essential for optimal health and wellbeing. The number of hours of sleep we get each night is just as important as eating healthy food and exercising regularly. It helps the body restore and rebuild energy, maintain our immune system, and contribute to physical and cognitive functioning. Here are some tips for getting quality sleep:
- Limit Caffeine and Alcohol Consumption: Caffeine and alcohol consumption can interfere with the quality of sleep we get. It’s best to limit or avoid consuming these substances a few hours before bed.
- Set a Bedtime Routine: Establishing a bedtime routine is a great way to prepare the body and mind for restful sleep. This can include taking a warm shower, reading a book, listening to calm music, and meditating.
- Keep it Cool and Dark: Our body temperature drops in order to prepare for sleep. Keeping the bedroom cool can support this process and create the ideal environment for a restful night of sleep.
- Leave Electronics Out of the Bed: The blue light from electronic devices can disrupt our brain’s natural sleep response. Additionally, the content we consume on these devices can leave us feeling overwhelmed or distracted at bedtime.
If these tips don’t bring on the desired outcome, it’s best to consult with a medical professional. Sleep disturbances can be caused by medical conditions such as chronic fatigue, sleeping disorders, or stress. There are treatments available to address these conditions, but it’s important to get to the root of the problem first.
Quality sleep is essential for our overall wellbeing. Taking the necessary steps to create a restful sleeping environment can support the body’s natural sleep process.
2. Creating a Prime Sleep Environment for Maximum Rest
Creating a sleep environment conducive to a full night’s restful sleep is vital to recharging your body and mind. Pumping up restfulness doesn’t take a lot of effort, but prudent tweaking of your sleep environment is prudent.
Keep it Dark
- Maximize darkness in your bedroom. Install blackout curtains and blinding shades. If there’s visible light coming from other sources (electronics, street lights, etc.) consider adding a sleep mask to your bedtime routine.
- Turn the clock away from the bed. Worrying about the time only keeps us up or has us waking periodically.
Calm Sounds
- Relaxing sounds such as a rainmaker, ocean waves, and music with slower beats help create a more restful environment.
- White noise may be the best option. It has smaller range variability and is not as fatiguing as other sounds. In contrast, noises with a wide range variability can be very disruptive.
Eliminate Caffeine
- No caffeine after 3 pm. Caffeine lingers in the body, disrupting sleep even hours later. It will take a few tries, but re-train yourself if you need coffee or energy drinks in the afternoon.
- Don’t consume any alcohol within 4 hours of going to bed. Believe it or not, alcohol will disrupt quality sleep.
Maintain Proper Temperature
- The optimum temperature range for sleeping is around 65-75 degrees Fahrenheit. Keep the temperature as close to the lower end as possible without being uncomfortable.
- Invest in breathable cotton bedding to help maintain a comfortable temperature while sleeping.
While these are tips on optimizing your environment, the best way to bring it all together is to keep a consistent sleep schedule. Create a routine and stick to it wherever possible.
3. Identifying Roadblocks to Your Sleep Quality
Are you one of the millions of people that struggle with getting enough sleep? It’s not uncommon for many of us to wake up feeling exhausted even if we’ve spent eight hours in bed. This can be incredibly frustrating, as sleep is essential for both physical and mental health. If you’re trying to identify and address the roadblocks to your sleep quality, this section is for you.
1. Poor Sleeping Habits
Do you stay up late scrolling through your phone or watching TV? The blue light from screens suppresses production of melatonin, the hormone responsible for helping you to sleep. Establishing a consistent sleep schedule is important for good quality sleep. Make sure you’re turning off all screens at least one hour before bedtime and avoid falling asleep in front of the TV!
2. Uncomfortable Bedroom Environment
Ensuring your bedroom is comfortable is key to achieving a deep and restful sleep. Temperature is especially important – too hot and you won’t be able to drift off and too cold will cause you to wake up shivering. Investing in an adjustable thermostat or getting an extra blanket could make all the difference. Other important bedroom elements to think about:
- Blinds/curtains to block light
- Keep electronics away from the bed
- White noise machines/ ear plugs
- Mattress/pillow support
- No sources of blue light (e.g. alarm clock)
3. Stress
If you’re feeling overwhelmed, it can be incredibly difficult to relax enough for a good night’s sleep. It’s important to dedicate some time to winding down in the evening and engaging in relaxations practices such as deep breathing, regular exercise or having an early night. Putting aside time for yourself is essential for helping you to cope with the stress of everyday life.
4. Caffeine and Alcohol Intake
Caffeine and alcohol are both substances that can hugely impact the quality of your sleep. Caffeine is considered to be a stimulant and is best avoided in the hours before bed. Alcohol on the other hand is a depressant, and can make it easier to fall asleep. However, it will result in lighter and less restorative sleep due to its damaging effects on the body. Keeping alcohol to a minimum or avoiding it altogether would be beneficial for your overall health and sleep.
4. Taking Control of Your Sleep Health for Better Outcomes
The key to taking control of your sleep health is understanding your own body and habits. We all have different sleep needs, so it’s important to know what your body needs.
Figure Out What Works For You
Finding what works for you and your body is essential to getting better sleep. Some people need 8 hours of uninterrupted sleep, while others might only require 6. It can also depend on the time of day you go to bed or wake up. Experiment with your routine and sleeping patterns to figure out what works best.
Create a Routine
Once you know the best sleep schedule for you, create a routine and stick to it. This helps your body get used to a certain routine, and become more in tune with when it’s time for bed. Here are some tips to put into practice:
- Go to bed at the same time every night.
- Avoid screens before bedtime.
- Create a relaxing evening routine.
- Keep your bedroom calming and comfortable.
Prioritize Rest
Make sure to take the time to rest and recuperate. This means taking short power naps throughout the day or playing catch up during the weekends. Remember that our bodies need sleep to work and function optimally, so prioritize the hour or two you need to recharge.
Talk to Your Doctor
Sometimes taking control of your sleep health is out of your hands. If you have difficulty sleeping, or your body isn’t adjusting to your newfound routine, talk to your doctor. They may be able to help you come up with a plan or suggest methods for better sleep.
Sleep is the foundation of good health, and its importance should not be underestimated. Whether you need to counteract the effects of insomnia, jet-lag, or just overall stress, improving your sleep quality can make a real difference in your overall wellbeing. Take some time to prioritize your sleep health today and you will be sure to reap the benefits tomorrow. Sweet dreams!
