The Importance of Sleep: Strategies for Better Sleep Quality

 

With the fast paced world and hustle culture, you hardly get any time to relax. When your mind is on high performance constantly working all day long, it gets difficult to put all the noise in your mind to halt when you finally get the time to rest your head on the pillow. Sleep is nowhere to be found. So instead you scroll your screens. Experts talk about the importance of sleep and how it is important to get a good night’s sleep. 

Experts also suggest that you may be getting the required hours of sleep yet it is the quality of the sleep that matters. You sleep 8 hours a night yet you wake up tired. The reason could be the quality of your sleep. Today we will talk about the strategies for better sleep quality that can help you sleep better if you incorporate them into your daily routine. 

 



 

Creating a Night Routine

Creating a night routine is an important aspect that plays a crucial role in determining the quality of your sleep. Stick to a sleep schedule, sleep and wake up at the same time to make your internal clock consistent. The environment around you is equally important. Make sure you turn off all the bright lights and avoid screens before bedtime. Create a soothing environment and make sure your bed is comfortable. 

Some studies suggest that lowering your room temperature may also be helpful, since your body temperature starts lowering as well, eventually making you sleepy. Avoid caffeine before bed and try not to eat big meals at night. 

 

Exercise

Exercising daily has many benefits for your overall well being. Studies suggest that physical exercise can improve sleep quality as well as duration of sleep. According to a study, the people who exercised daily were able to sleep longer than those who did not exercise. There are a number of ways through which exercise helps improve your sleep. It regulates the circadian rhythm and reduces anxiety and stress therefore promoting relaxation. However it is recommended to not do vigorous exercises before bedtime as it may be counterproductive. 

 



 

Diet

If you are taking caffeine before bed and wondering why can't you sleep or maybe your sugar consumption is out of balance and you feel a bit anxious at night. Well you may need to reconsider your food choices not just before bed but all of your main meals of the day. Studies suggest that sugar may be making you anxious and therefore you may not be able to sleep at night. 

Incorporate whole foods in your diet and plan the meals of your day that involves eating all the necessary nutrients needed for you to intake. Minerals like Magnesium and Calcium are essential in regulating sleep cycle. 

 

Stress management 

To live a healthy fulfilling life, stress management is a skill that you need to master. Stress management is all about learning strategies to lower your stress, understand your triggers and find ways to manage them better. Stress in life is inevitable but you can learn how to keep it under control. 

Studies suggest that people who tend to feel more stress during the day have lesser quality sleep. When you are stressed it gets harder for you to fall asleep and therefore you spend your time ruminating while waiting to finally fall asleep. It is recommended to have a wind down time in the evening for a better sleep at night. 

 

Avoid Blue light before Bed

Blue light that is usually emitted by your screens can potentially disrupt your sleep and have negative effects on your overall sleep cycle.  When you are exposed to blue light your brain may perceive it as daytime which can make it harder for you to fall asleep. Also blue light suppresses the production of melanin in your body, necessary to regulate sleep-wake cycle in your body. When you have low melanin, it can take longer for you to fall asleep. Therefore limit your screen time before sleep and incorporate soothing activities like reading a book or taking a warm shower. 

 



 

FAQs 

1. Why is quality sleep important for overall health and well-being?

Adequate sleep is important for repair and recovery. It is important for overall mental and emotional health. Lack of sleep may also lead towards many health issues. 

 

2. How much sleep do I need each night?

It depends on your body. Most people require 7-8 hours of sleep to function properly during the day. 

 

3. What role does diet play in improving sleep quality?

Diet plays an important role in improving sleep quality. Eating a balanced diet, rich in nutrients and staying hydrated is recommended. 

 

4. When should I seek professional help for sleep issues?

If you constantly struggle with your sleep despite incorporating the sleep habits, you may need to consult a professional.