Why do you need to get quality sleep every single day? What are the benefits of it? If these kind of questions are in your mind, so you come to the right place to learn about them.
Many people don’t know that there is a strong connection between sleep and health. And this is a connection that is causing several health problems. Of course, you know about it, right. Our body keeps telling the same by showing some signs on our body. But what do we do? any idea? We ignore every signal shown by our bodies and move on. And it is a bitter truth of life.
In this article from TerminalNets, you’ll learn how to improve your life by improving sleep quality.
What Is Good Sleep Quality?
What If… you start to get enough sleep? What If… no one disturbs you while you are in sleep? & What if… you will not get up in the middle of sleep? These are some What If…? questions that may or may not come to your mind.
If you have this kind of question in your mind, then you are hundred percent ready to make your lifestyle healthy.
Good quality sleep is essential for the body’s daily performance, muscle recovery, and overall health. So, if your body is trying to tell you that you are not getting the rest that it’s needed, the several health problems are sure to catch up with you eventually. But the signs of poor sleep quality are easily missed by you.
What to do???? It’s not just a matter of counting the number of hours you sleep – you have it. It isn’t actually about counting. Many health experts and doctors typically recommend getting sleep between seven to nine hours of sleep per night. But it is all dependent on age and a healthy lifestyle, and it is also essential to keep a consistent sleep schedule to avoid sleep troubles like sleep debt.
What is sleep debt? You might be wondering what the hell is sleep debt. Let me tell you – Sleep debt, aka sleep deficit, is the difference between the amount of sleep you need and the amount you sleep actually to get. For example, if your body needs daily seven hours of sleep per night, but only gets six- you have one hour of sleep debt.
Of course, there is no doubt that you want to make sure your sleep duration offers the most health benefits, so you’re truly making the most of the hours and waking up a more refreshed morning.
What counts as good sleep quality?
Different people have different opinions regarding the quality of sleep. But the common thing on which all of them agree is that quality sleep is all about the number of hours of sleep. But it is not true.
Good quality sleep is not only about the number of hours you sleep, but also about the timing, regularity, and quality of your sleep as you slumber. The amount of sleep you get is irrelevant when sleep quality is low, and if you don’t get enough sleep, you can miss out on significant amounts of time at each different sleep phase.
Example:- If you go to sleep at 10:00 pm and for some reason wake up at 2:00 in the middle and go to sleep again, it can disturb your sleep.
During the night, our body goes through four stages of sleep, all of which are necessary for proper functioning. REM, aka rapid eye movement, sleep is necessary for memory, learning, and creativity. “There is an increase in activity of our brain during REM sleep, as this is when dreams are most likely to occur, and REM sleep can occur anywhere from 0 to 70 minutes of your sleep cycle.” A healthy REM cycle means you have good sleep quality.
Having good quality sleep will make you feel refreshed and energized when you get up. You will be sleeping like a baby through the night with few-to-no disturbances, and you will be falling asleep with ease and potentially get up naturally due to your trained circadian rhythm. People who experience really good sleep quality usually don’t think about sleep as much because it doesn’t cause any problems.
Here is the list of common signs of poor sleep quality:-
What are the common signs of a poor sleep schedule?
You fall asleep too fast
You may be wondering how falling asleep too fast can be problematic. In fact, many people believe that falling asleep fast can be a sign of a healthy sleep cycle. But actually, it isn’t. There is a high possibility that falling asleep too fast can be problematic—despite the assumption made up by people that it’d be beneficial to just drift away within seconds. Falling asleep quickly could be a sign of getting too little sleep, aka, poor sleep. There is no need for you to lay in bed awake for too long, and you also don’t want to be so sleep-deprived that you fall asleep too quickly and often don’t get high-quality sleep, either.
You may feel that when you finally sleep peacefully, you fall asleep fast and sleep quite deep and well, even if you don’t sleep for enough time—this is likely because you have develop sleep debt in yourself and thus high sleep pressure.
A high sleep pressure enhances deep sleep, and when we finally achieve recovery sleep, we may have increased deep sleep and REM sleep as a rebound effect. The simple but effective way to prevent this is to try getting enough sleep each night so you don’t build up sleep debt.
Note:- All you have to build a healthy sleep cycle.
You can’t fall asleep fast enough
Sleeplessness at night is also a common problem- there is a happy medium. Low sleep pressure can impair our deep sleep and make it more difficult to fall asleep regularly, as well as taking a nap too close to bedtime, which reduces the pressure on us to fall asleep and fall asleep and makes more difficult. All you have to do now is consider your bedtime and taking naps earlier in the day to avoid over-stimulation at night.
You are chronically tired during the day
Another common sign of poor sleep quality is feeling tired constantly throughout the day, where no matter the sufficient number of hours, you’re still tired and ready to get back into bed.
Not only this, but it can also affect your mood. In addition to lethargy, if you are big moody, or irritable, or if you are actually struggling to concentrate on a particular thing, your quality of sleep is also likely to be poor. There is a high chance that both your mind and body will feel the effects of poor sleep quality, so it is important to set aside adequate sleep times so that you do not risk losing the time needed for each sleep. . Stages in the sleep cycle.
You wake up often during the night
If our sleep is fragmented and we are awake in the middle or are almost awake, our quality of sleep may decrease, even if we do get enough hours of sleep. If your sleep is disturbed, you may get some sleep states too short, or the sleep cycle may be disrupted, resulting in extreme tiredness during the day, despite adequate hours of sleep.
How to improve sleep quality?
There are several ways that can work well for you to improve your sleep. But all you have to do now is to figure out what is the best ways for you. And let me tell you one thing that it will not be easy.
For improving sleep quality, try doing some physical activity during the day, avoiding naps, practicing relaxation, finding good ways to deal with stress and emotions, and reducing alcohol and caffeine consumption as well as time-consuming wisely, so not too close to bedtime, for example.
Stepping outside during the daytime is helpful, as light is essential for your circadian rhythm and helps trigger the sleep-wake cycle. You have to take lunch outdoors or go for a long walk to free your legs and break up the workday. One of the best ways is to take a warm bath or shower in the evening can make it easier for you to fall asleep.
When you go to the hospital for regular check-ups and when you check with the doctor, at that time the doctor always asks you whether you are getting enough sleep or not. Have you ever thought about why a doctor asks you for your sleep quality? If no, then it is a better time to learn about it. The reason behind asking this is that there is a connection between sleep and health. Poor sleep means poor health, while good sleep quality means a healthy lifestyle. And that is true. Have you ever thought about the connection between sleep and health? No!! That is why you struggle with several health problems in life.
But not now – we come up with incredible sleeping tips that can help to improve your sleep quality within a week or maybe two.
Here is the list of sleeping tips for you:-
- You have to avoid nicotine completely.
- You have to build a healthy sleep routine that helps to sleep at the same time each night, and get up at the same time each morning.
- All you have to do is to prevent yourself from eating a heavy meal late in the day. A light snack or milk before bedtime is OK.
- If possible, don’t take naps after 3 pm, and don’t nap longer than 20-30 minutes.
- Having regular exercise is good for health, but not within the time frame of 2-3 hours of bedtime.
- Prevent yourself from intaking caffeine and alcohol late in the day.
- Make your bedroom comfortable, dark, quiet and not too hot or too cold.
- You do not have to lie in bed awake. If you are struggling to fall asleep after 30 minutes, do something calming until you feel sleepy, like reading books or listening to soft music.
- You have to follow a healthy routine to help you relax before sleep (for example, reading or listening to music). You have to leave your mobile phone and turn off the TV at least an hour before bedtime.
- If possible, talk with a doctor if you continue to have trouble sleeping.
You may like to read:- Skincare Tips That Makes You Look Even Better
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