How well do you sleep? Do you wake up feeling refreshed and energized, or are you dragging yourself around all morning? If your answer is the latter, it might be time to work on improving your sleep quality. Sleep is one of the most important factors in maintaining good health and quality of life. Still, millions of people worldwide suffer from sleep problems. When we sleep, our minds and bodies get a chance to recover from the day’s stressors, grow stronger, and prepare for tomorrow. Sleep impacts everything from your mood to your immune system, and if you don’t get enough of it, you’re doing yourself a great deal of harm. But there are things you can do to improve your sleep quality and get the rest you need.
Numerous factors can interfere with sleep quality, but the good news is that there are simple steps you can take to improve your sleep quality. Begin by identifying what prevents you from getting a good night’s sleep, and then experiment with strategies to overcome those obstacles. The amount and type of sleep you get will vary from person to person depending on your individual needs; experts recommend that adults aged 18-64 sleep 8 hours or more per day, and those over 65 try to sleep 7 hours per day. There is also evidence that deep REM cycles during the night can help reduce stress and improve memory retention in the morning after waking up.
One way to improve your sleep quality is to make sure your mattress is comfortable. A too soft or firm mattress can be disruptive, so find one just right for you. You may also want to consider investing in a good pillow that supports your head and neck correctly. Another thing you can do to improve your sleep quality establishes a regular bedtime routine. This could include taking a hot bath or reading before bed. Establish a regular sleep schedule and stick to it as much as possible. Going to bed and waking up at the same time each day will help your body get into a routine. The next thing to consider is to avoid caffeine and nicotine before bedtime. Accordingly, you should not intake caffeine 6 hours before your bedtime, as it can keep you awake for hours after you drink it, and nicotine is a stimulant that can also interfere with sleep. Lastly is to avoid working or using electronic devices in bed. The light from screens can stimulate your brain and make it difficult to fall asleep.
It’s not always easy to get a restful night of sleep. But the better you’re able to do so, the more energy and focus you’ll have throughout your day, which can carry over into improved performance at work or school. Just think about how you feel after a good night’s sleep – refreshed, alert, and ready to take on the day.