How To Get Quality Sleep
This article was medically reviewed by Shari Forschen, NP, MA. Shari Forschen is a Registered Nurse at Sanford Health in North Dakota. She received her Family Nurse Practitioner Master’s from the University of North Dakota and has been a nurse since 2003.There are 15 references cited in this article, which can be found at the bottom of the page. This article has been viewed 33,237 times.
The quality of your sleep is just as important as the quantity. Getting the right number of hours every night is unlikely to benefit you if you are frequently waking up, if you sleep at wildly different times, or if you sleep shallowly. Alcohol, caffeine, light, noise, and worry can all interfere with the quality of your sleep. To get quality rest, you’ll want to improve your sleep hygiene different practices and habits that ensure you get the most our of your sleep, such as setting a sleep schedule that works with your body’s natural rhythms. Eliminate stressors and distractions, and establish a comforting bedtime routine.
How Can I Get A Better Nights Sleep
Sleeping well directly affects your mental and physical health. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need.
Getting a good nights sleep may seem like an impossible goal when youre wide awake at 3 a.m., but you have much more control over the quality of your sleep than you probably realize. Just as the way you feel during your waking hours often hinges on how well you sleep at night, so the cure for sleep difficulties can often be found in your daily routine.
Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips, you can enjoy better sleep at night, boost your health, and improve how you think and feel during the day.
Why Is Deep Sleep Important
Deep sleep is important for consolidation of new memories, and is often referred to as sleep-dependent memory processing. Thus, individuals with primary insomnia will have impaired memory consolidation and wont perform as efficiently as normal patients when completing memory tasks following a period of sleep. In addition, declarative memory is improved with slow-wave sleep, and this includes both semantic and episodic memory.
A central model has been created on the assumption that long-term memory storage is promoted by interaction between the hippocampal and neocortical networks. Several studies have shown that, once subjects have been trained to learn a declarative memory task, there was a significantly higher density of human sleep spindles when compared to the non-learning control task. This occurs due to unconscious wave oscillations that make up the intracellular recordings from cortical and thalamic neurons.
Don’t Miss: Can I Track Sleep On Apple Watch
Indoor Air Quality Is Worse Than Outdoor Air
No matter how good the air quality is in your area, it is likely that your home still contains an unhealthy level of pollutants. Thats because indoor air quality is generally 2 to 5 times worse than outdoor air. This is due to a combination of seeped-in outdoor pollutants and human activity like cooking and heating our homes.
Unfortunately, there are no federal standards for indoor air, no alarms that go off in our home when dangerous levels of pollutants are present. If we dont monitor our home air, we will continue to breathe in toxins that greatly inhibit our ability to stay in shape in a number of ways.
Cut Down On Screen Time And Blue Light Exposure
Exposure to light before bedtime upsets our âcircadian rhythmâ by making the brain think itâs still daytime. Research by The Journal of Clinical Endocrinology and Metabolism found that light exposure also reduces melatonin, which helps prep us for deep sleep.
To get some quality sleep, avoid bright lights and television a couple of hours before your head hits the pillow. âBlue lightâ emitted by phones and laptops affects sleep the most, so read a book in bed instead of scrolling social. Exposure to bright, artificial light and sunlight during the day can also help improve sleep quality and keep your circadian rhythm in check.
Also Check: How To Use The Sleep Analysis On Iphone
Shut The Curtains And Make Your Room Pitch Black
Daylight directly impacts your internal signals to rest. I already mentioned the hormone Melatonin which depletes when we experience sunlight. Staying asleep in the morning is equally important as sleeping at night. If we pollute our rooms with outside light, it might be hard for our bodies to relax.
How To Get A Better Quality Of Sleep If You Have Gerd
Sleeping is the best method of resting. For most people, a comfortable bed and pillow are all it takes to get the best quality of sleep possible. While this is true, the same cannot be said for people with gastroesophageal reflux disease .
GERD is more commonly known as acid reflux. It refers to when acid flows from the stomach back to the esophagus. Rare episodes of GERD arent by any means alarming, but frequent episodes are. Its even worse if someone who has GERD experiences episodes frequently because it can become the sole obstacle towards getting good sleep. For this reason, its essential to understand everything there is to know about GERD, including its causes and treatments.
This article will shed some light on the subject of GERD and sleep. Read on below to learn more.
Recommended Reading: Do Insomnia Cookies Put You To Sleep
Ways To Get Better Quality Sleep
Western culture is raging war against your sleep. If you ask any adult about their perfect weekend? They might probably mention long sleep and naps in between. We feel exhausted. You fight crazy schedules trying to survive your work, hang with family and friends and possibly get left-over time to be with yourself.
How many times has the thought I have to wake up in three hours for my shift crossed your mind? Id take a wild guess and say, more than youd like to admit.
Sleepis important to maintain your weight, retain memories, increase productivity and focus, heal and detoxify, restore balance to your immune system, curb inflammation, solve analytical problems, reach hormonal balance and navigate future social interactions.
You know that sleep is important, but the great chance is, youre still struggling to get quality shut-eye. Lifestyles and technology pump different factors of sleep havoc into our daily habits.
Here are ten ways to get better at your night routine.
Get 15 Minutes Of Sunlight Every Morning
Getting some sun first thing in the morning is one of the best ways to wake yourself up in the morning. It can even help you sleep better too.
Getting outside in the sun for 15 minutes each morning helps your brains melatonin production slow down and prepare you for the day. Melatonin, commonly known as the sleep hormone, is produced in response to light exposure, mostly from the sun. Less melatonin is produced when the sun rises to help you wake up, and more is produced when it sets to help you sleep.
Your internal body clock your circadian rhythm runs on a 24-hour schedule and functions best when you are exposed to a regular pattern of light and dark. Changes in light and dark exposure can cause disruptions in your circadian rhythm and negatively impact your ability to get a good nights sleep.
Unfortunately, unlike our cave-dwelling ancestors who rose with the sun and retired with the moon, most of us let the demands of everyday life dictate the times for sleeping and rising. Millions of people today force their bodies to adjust to artificial sleep schedules, negatively affecting both their sleep and their health.
You can also ruin your sleep and hinder your bodys melatonin production by using your electronic devices too close to bedtime. To avoid this, make sure you stop using your smartphone, computer, tablet, or TV 60 to 90 minutes before bedtime, or at minimum use blue light blocking glasses to help your brain produce more melatonin.
You May Like: Vivofit Sleep
Tip : Keep In Sync With Your Bodys Natural Sleep
Getting in sync with your bodys natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, youll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.
Try to go to sleep and get up at the same time every day. This helps set your bodys internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you dont toss and turn. If youre getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.
Avoid sleeping ineven on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms youll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.
Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.
Affordable Online Therapy for Sleep Problems
Get professional help from BetterHelps network of licensed therapists.
Need urgent help? .
Dont Eat Junk Before Bed
Bad night eating habit is known to screw up with your metabolism while trying to get rest. You might feel sleepy after binge eating, but your body wont be grateful. A great practice is to avoid eating anything before going to bed. If youre desperately craving something, try to aim for proteins and healthy fats chicken with hummus or cottage cheese with olive oil are both a good pick. They slow down your metabolism and help stabilize your blood sugar. Such a meal helps to unwind your body for sleep.
Also Check: Sleep Apnea Dizzy
How Can You Make Sure Your Indoor Air Quality Is Most Conducive To Staying Fit
There are several things you can do to improve your indoor air quality including:
Buy an electric stove. The best way to keep pollutants down in your kitchen is to opt for an electric stove. But, if you already have a gas stove, there are some things you can do to make it safer to use such as making sure it has been properly installed, and using a fan or opening windows while you cook.
Reduce the use of harsh cleaners and scented products. Using natural cleaning products and avoiding anything scented will reduce the VOCs in your home.
Purchase an aeris purifier. Our purifiers have 3 to 5 times more filtration material than other air purifiers, making them the most effective way to capture smoke, odors, and VOCs. Improving your air quality will give you the energy and motivation you need to be in your best shape ever this year.
Get Your Body Used To A Regular Bedtime Routine
Going to bed and waking up at consistent times helps regulate our circadian rhythm and melatonin levels, which in turn helps promote better quality sleep. Make it a daily practice. And give it time. After a few months, your brain and body clock should be in tune with your new schedule.
If youâre still struggling to stick to a regular bedtime routine and want to wake up feeling energized, shower in the morning with our new Men+Care Awaken Turmeric + Ginger Root Face + Body Wash. It has a vibrant ginger root scent that invigorates your senses, so youâre ready to take on your day.
Read Also: Redman Sleep Tracker
Improve Your Sleep Quality 10 Sleep Tips
- 1010 North Glebe Rd., Suite 420Arlington, VA 22201
Improve Your Sleep Quality And Stay Healthy Exercise To Eliminate Problems That Will Help You Sleep Better
It is said that one in five people suffer from insomnia, and insomnia can be said to be a national illness. If the quality of sleep is poor or you cannot get enough sleep, your work performance will deteriorate and your daytime life will be hindered. We asked a trainer to teach us how to get a good nights sleep by falling asleep smoothly.
Invite you to sleep naturally without being aware that you have to sleep
I cant get to sleep easily even if I go to bed, and Im not tired the next morning even if I go to bed If the quality of sleep is poor, my brain and body cannot rest sufficiently, and it also has an adverse effect on hormone secretion. Causes various troubles such as getting sick easily and lowering QOL .
If your body is stiff, you wont get a relaxed and natural sleep. Lets relax your body and mind at the same time with exercises that you can do while you are in bed, and fall asleep smoothly
Here are two types of exercises to relieve insomnia.
Read Also: Does Apple Watch Do Sleep Tracking
Relax And Clear Your Mind In The Evening
Many people have a pre-sleep routine that helps them relax.
Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia (
One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night .
In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30%, and anxiety by 15% while increasing total sleep time by 18% .
Although daily exercise is key for a good nights sleep, performing it too late in the day may cause sleep problems.
This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline.
However, some studies show no negative effects, so it clearly depends on the individual (
Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.
Although hydration is vital for your health, its wise to reduce your fluid intake in the late evening.
Try to not drink any fluids 12 hours before going to bed.
You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.
How People With Gerd Can Sleep Better
GERD is a very unpleasant experience, especially since it gets in the way of restful sleep. The good news is that there are numerous ways to achieve this goal.
The first and foremost treatment option that people with GERD seek is that of the medical kind. GERD symptoms are all complex medical issues this is where a doctors expertise will come in.
Doctors will treat GERD directly or indirectly by treating an underlying condition, such as obstructive sleep apnea. The goal of this treatment is to reduce the patients nighttime awakenings.
Even without medical assistance, you can lessen your symptoms by making adjustments to your daily routine. If you have GERD, certain aspects of your lifestyle must be changed to reduce the conditions symptoms. The easiest ways to do so are:
- Exercising to maintain a healthy weight
- Not smoking
- Avoiding acidic and spicy foods
- Avoiding eating late at least three hours before going to bed
- Sleeping on your left side to avoid exposing the esophagus to stomach acid
Don’t Miss: Fitbit Surge Sleep Tracking
How To Get Better Sleep Schedule
Most of the time were able to go over your sleep history and were able to actually diagnose whether or not youre suitable for a sleep routine or a sleep program. And if we can help you now, theres another thing that comes up quite a bit. And that is that coaching is something that. Theres not enough research on that sleep coaching for the most part is not something that is practical.
And it is true that there are many articles that exist online that discredit sleep coaching and some medical professionals have even come out in opposition of coaching. Yet, I believe theres an opportunity to correct the perception. There is a space for coaching and there is a bridge that only coaches can build.
And that is to increase the educational standards and to develop and deliver awareness to the public on a wider scale. And what I mean by that is coaches are the go between. Were not doctors, were not sleep device manufacturers. Were not dentists. We dont have any skin in the game to promote a specific.
Topic a specific area. We are like your concierge. We can look across and say, Hey, lets speak with the doctors. So lets speak with the manufacturers. Lets find out what is the latest in dentistry. And by bringing all these things together, you become a much more empowered and informed.