One of the essentials of a healthy life is quality sleep. It affects the entire functioning of your body. Moreover, improving your sleep quality is actually in your hands.
So, what is ‘quality sleep’? How to improve the quality and efficiency of sleep? Here are the details you need to know about this important issue that affects your living standards!
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Best Sleep Tracking Apps for Android – Sleep problems, which are a very common problem today, stand out as the main factor that determines how your day will go.
What is Sleep Quality?
The conditions under which sleep, which is a natural resting experience, takes place and how much efficiency is obtained from sleep are important factors at this point. The concept we call sleep quality varies depending on many criteria such as the hours you sleep, environmental conditions, personal characteristics, existing health problems, and our daily routines.
Under normal circumstances, it is recommended that people sleep at least 7-8 hours a night. In order to get maximum benefit from this rest process, you need to learn ways to improve sleep quality.
How to Improve Sleep Quality?
Poor sleep quality, also called sleep hygiene, can negatively affect your life. Problems such as anxiety and depression may underlie this problem. If you are struggling with various sleep problems, you can follow the steps below to improve your rest quality.
Paying Attention to Sleeping at the Same Hours
You can try going to sleep and waking up at the same time to get your biological clock used to a certain routine. Changing sleep hours, especially on holidays, can deteriorate the overall quality.
Instead, you can start by making it a habit to go to bed at the same time every evening and wake up at the same time every day.
Rearranging Your Sleeping Space
Stimuli around you may be affecting you negatively, even if you are not aware of it while you are resting. For this, it is useful to control external factors such as light, sound and temperature.
You can make sure that the environment you sleep in is dark and quiet. Excessively hot or cold environments can shorten REM sleep time. This causes you to stay in deep sleep for less time.
Although the ideal room temperature is known as 25 degrees, the recommended value during sleep is actually lower. You can adjust the temperature of your location to 22 – 24 degrees.
Not Using the Bedroom Except for Resting
Your bed, pajamas, sleeping items and the space where they are located should be specifically for resting purposes. It may make it difficult for you to fall asleep in this area after activities such as working, watching TV series and movies, and eating in your bed during the day.
It is especially important to limit the use of technological devices in this area. Thus, you can have a better quality rest experience.
Exercising Regularly
Regular exercise is effective in maintaining both mental and physical health. You can spare time for at least half an hour of activity on certain days of the week. With a 30-minute walking ritual, you can make both your life and your sleep more regular and of better quality.
Thanks to the hormones secreted by your body while exercising, you can increase the quality of REM sleep during rest.
Adopting a Healthy Nutrition Program
Do you check the nutritional values of the foods you consume daily? We’re not just talking about calorie counting. It is always useful to check how much carbohydrate, fat, protein, fiber and sugar are in the foods you eat.
Foods low in carbohydrates and fat can quickly raise your blood sugar and put you in a groggy mood during the day. This may disrupt your resting patterns at night.
In addition, stopping feeding a few hours before sleep is among the practices described. Since dairy products contain lactic acid, consuming these types of products regularly and frequently can be effective in maintaining sleep patterns.
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Avoid Consuming Caffeinated and Harmful Substances
Excessive consumption of caffeine-containing substances such as tea and coffee can lead to insomnia. Harmful substances such as alcohol and cigarettes also have negative effects on sleep.
Stay Away from Stress
We may be exposed to stress for various reasons in daily life. Those who are under intense stress during the day are likely to experience problems such as difficulty falling asleep and nightmares at night.
You can do relaxing activities to increase both sleep duration and efficiency. You can consider suggestions such as yoga, pilates, meditation. You can try consuming relaxing herbal teas with natural ingredients, such as lemon balm and chamomile tea, before sleeping.
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Why is Sleep Quality Important?
‘Sleep quality’, also called sleep hygiene, can lead to various health problems when it remains below a certain level. In addition to not being able to meet your daily energy needs sufficiently, you may have to deal with long-term problems. For this, you can also research technological solutions that are the key to more efficient sleep.
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