5 Simple tips to improve sleep quality

Have you ever wondered, what is the impact of inadequate sleep or poor sleep quality? Well, not getting the appropriate amount or quality sleep has multiple consequences on your body. The concept of sound sleep is always neglected and people nowadays tend to keep themselves awake till late at night and then go to work the next day without having enough sleep. 

Subscribe now to get the latest health-related information on our youtube channel.

Lack of sleep may lead to the following problems
1. Drowsiness which may impede mental capability.
2. Learning disabilities in kids.
3. memory hindrance in people of all ages.
4. Behavioral changes.

The above changes are not visible initially, but in long run cause gradual health depletion. 
Sleep-deprived people in long run tend to develop lifestyle disorders such as obesity, diabetes, and various heart diseases. It does not stop at these, they also experience irritability and difficulty in making decisions. Thus, sleep impacts our lives in a major way and our mental and physical recovery strongly depends on the quality of sleep we have. 

Here are 5 simple tips to improve sleep quality

1. Exercise and sports Activities.

According to a study conducted in 2016, it was exhibited that, twelve weeks of regular exercise increased sleep duration and sleep quality in youth. Regular physical activity shows significant improvement in the sleeping pattern of both men and women of all ages. Exercising in the morning definitely, plays a major role in enhancing the quality of sleep. 
However, the time of day while performing exercise is an important factor. Exercising or playing some sport right before bed creates overstimulation in the body and prevents the person from falling asleep. A person should avoid physical activities too close to bedtime.

Involving oneself in some sports activities promotes improved sleep quality and efficiency instead of delaying sleep span.

2. Avoid addictions, caffeine intake, Alcohol, and Nicotine.

Quality of sleep is badly affected by the amount of caffeine and nicotine intake. These are stimulants and they speed up the messages sent from brain to body and vice versa thus causing difficulty in sleeping. Alcohol, on breaking down inside the body has stimulating effects too. 
Consuming alcohol, nicotine, and caffeine too close to bedtime should be avoided to prevent hampering the quality of sleep.

Moreover, it is advised not to consume alcohol and nicotine or to stop these addictions as soon as possible for better health also, as they not only affect the sleeping quality and pattern but also deplete the quality of health leading to various respiratory and liver diseases.

Additionally, consuming fluids an hour or so before bedtime should be avoided to reduce frequent trips to the washroom. Caffeine and alcohol both tend to increase the need to urinate frequently.

3. Healthy bedtime routine and a sleep schedule.

Talking about bedtime routine, one should establish a bedtime routine and should try to follow it every night before bedtime. It can be any light activity before bedtime like reading a book, slow walks in nature, or meditation. These practices have shown to improve the quality of sleep and reduce the time taken to fall asleep. The activities we do before bedtime have a significant impact on our sleeping patterns and quality. 

One should avoid using light emitting screens like smartphones, tablets, or laptops just before bedtime as it leads to longer sleep latency because of being exposed to blue light. The use of screens before bedtime creates sleep disturbances and performance depletion the next day.

These activities vary from person to person and age to age. For a kid telling a bedtime story might help rather than making the kid read a book or do a meditation. But fixing a sleep routine would help in enhancing the quality of sleep.

Sleep schedule is also very important. Proper hours should be set aside for sleep. For an average adult, the sleep schedule should be between 7 to 8 hours during nighttime. The amount of hours we sleep also regulates the working capacity of our minds. One more thing to keep in mind while fixing the schedule is the consistency of sleep cycles. Going to bed and getting up at the same time every day also improves the quality of sleep. 

4. Eating cycle and eating habits

What we eat and when we eat also affect our sleeping cycle. Going to bed stuffed or hungry should be avoided. Having a heavy meal just before bedtime, might create discomfort and will make it difficult to fall asleep.
Sugary snacks and beverages should be avoided before bedtime as they increase the energy level in the body. Alcohol, even if it makes a person feel drowsy at first disrupts sleep later, so consumption before bed of alcohol should be avoided.

Foods like walnuts, pumpkins, lentils, broccoli, and soy help to increase sleep quality as they produce substances that help in getting good sleep.

5. Stop overthinking and worrying

Clearing your mind before bedtime is very important as overthinking makes it difficult to sleep. Avoid bringing the work life, bad memories, negative thoughts, and worries with you to your bed. A depressing mind impairs sleep. Mental relaxation is very important before bedtime for sound and quality sleep. 

One should avoid rumination, as it tends to create a negative mood. Avoid bringing thoughts of failures to your bed and sleep with a victorious mind. Don't be restless before bed as it will not only spoil the quality of sleep but will also create a negative energy circle for the next morning. It is observed that thoughts just before bed tend to have an effect on the next day's morning routine. Meditation can be fruitful in overcoming restlessness. 

Yoga can also help in healing restlessness. Various yoga poses improve the quality parameters of sleep as they tend to reduce rapid eye movements and lead to dreamless restful sleep.

If these tips are followed one can surely gain an advantage from them. Keeping oneself healthy, having peace of mind and quality sleep improves the overall quality of life we lead.

Note : The information provided here is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any concerns about your health or are experiencing symptoms, it is important to consult with a healthcare professional. They will be able to assess your specific situation and provide you with personalised advice and treatment based on your symptoms, body type, allergies (if any), existing medical conditions etc. It is always a good idea to consult with a healthcare professional before making any decisions about your health.