How to Improve the Quality of Your Sleep

And why a good nights sleep is so important

Are you having trouble sleeping?

Many things can disrupt your sleep: lack of exercise, anxiety, or binging on Netflix. You might ask, why does it matter? After all, we are sheltering in place, so if you stay up late or ignore your fitness routine, no one will know. “I can get back to my usual schedule later,” you say.

Lack of sleep can be detrimental to your health

Once your sleep rhythms are disrupted, it might be hard to adjust, just like when you travel across different time zones. One hour does not make a big difference, but 6 or 7 hours makes a huge difference. It can take days to adjust.

Humans spend 1/4 to 1/3 of their lives sleeping. The amount of sleep matters, and so does the quality of sleep. Our bodies depend on rest.

Poor sleep can result in low energy

You need to sleep to thrive. Poor sleep can result in low energy. It’s hard to feel or look your best with too little sleep. Getting a good night’s sleep can help you be more productive and mentally sharp. Then, life will be more satisfying.

Adequate sleep clears out toxins in the brain

Not getting enough sleep may be one of the enablers of Alzheimer’s disease. Your ability to learn is improved when you receive adequate sleep.

Also, sleep helps consolidate your memory. The right amount of sleep supports the brain’s ability to adapt to input and can reduce your ability to process what is learned and your ability to recall it.

Lastly, sleep restores your immune system

The body’s immunity is compromised when we don’t get enough sleep, thus increasing the possibility of infection and illness. Also, the cells in your body are re-energized when you sleep.

Not getting enough sleep can cause high blood pressure and depression. Sleep disorders slow metabolism and may even lead to pre-diabetes.

Helpful tips for getting your best sleep

Relax before going to bed

Shut down your tech devices 30-60 minutes before retiring for the night. Light from these electronic devices suppresses melatonin release before bed. Melatonin is needed to support your brain as it proceeds smoothly through your sleep cycles. Taking a relaxing bath or shower before bed may also help.

Create a sleep sanctuary

Keep the room dark. Artificial light discourages melatonin release and might increase cortisol, a stress hormone. Your body craves light during the day and darkness at night for sleeping.

There is another reason to keep the room dark. Your biological clock controls your circadian rhythms. This clock responds to light cues by increasing the production of melatonin at night; then, switches off the melatonin when it next senses light.

Keep the bedroom temperature on the cooler side

Your core body temperature drops at night to help facilitate sleep. Sleeping in a room that is too warm can disrupt your sleep cycle. A temperature of about 68-70 degrees is ideal.

It’s better not to nap during the day

If you do, keep the nap to less than 30 minutes so that it does not interfere with your ability to fall asleep at night.

Exercise during the day

Individuals who exercise fall asleep faster and sleep sounder than those who don’t. However, don’t exercise right before bed. It might keep you from falling asleep. Instead, substituting a few gentle yoga poses before bed may relax you.

Don’t eat too late

Eating late can interfere with sleep. Also, limit caffeine consumption as much as possible.

Maintain a regular sleep schedule

Stick to a sleep schedule, even on the weekend. Consistency enhances quality.

Meditate

Manage your stress and anxiety. Meditation before bed will relax you and reduce any worries.

If you find falling asleep a challenge, try this ‘tense and release’ exercise:

• As you lie in bed, start by tightening the face, then release
• Next, move to the shoulders, arms, and hands, then the belly, buttocks, legs, and feet.
• When tightening, hold for 20-30 seconds, feeling it completely.
• When relaxing, do it completely, noticing how it feels.
• Be aware if you need to release any part a little more.
• When you have relaxed and softened the entire body, notice if there is still one area that has tightness and release that area.

Finally, your body craves sleep to stay healthy. Make good sleep a daily priority!

Related Articles: