Are you tired of feeling like you haven’t had enough sleep? Eight out of ten adults worldwide want to improve their sleep quality, yet 60% don’t seek professional help. However, you’re not doomed to continue living a life with poor sleep quality.
Believe it or not, there are many things you can do right now to change how you sleep. In this guide, we’ll tell you five ways that lead to super sleep. Read on to learn more about the reasons for poor sleep quality and how much sleep you need.
What Causes Poor Sleep Quality?
Reduced quality of sleep can affect your body and overall health. Sleeping is the best way your body can heal and recover its chemical balance. Many factors could affect your quality of sleep, including:
- Medical issues
- Environment issues
- Psychiatric disorders
- Drinks and food before sleeping
- Exposure to electronics
When you lack enough sleep, your body and brain have difficulty functioning. Poor quality sleep can lead to constant yawning, daytime fatigue, and irritability. Insomnia and chronic sleep deprivation are disorders that could come from poor quality sleep.
How Much Sleep Do You Need?
Sleeping is an essential part of every day that brings out the best of our body and mind. Here’s a breakdown of how much sleep you need by age groups:
- 0 to 3 months old: 14-17 hours
- 4 to 11 months: 12-15 hours
- 1 to 2 years: 11-14 hours
- 3 to 5 years: 10-13 hours
- 6 to 13 years: 9-11 hours
- 14 to 17 years: 8-10 hours
- 18 to 64 years: 7-9 hours
- 65 years above: 7-8 hours
However, some people need more sleep, depending on their health conditions. The best way to know if you’re meeting your sleep needs is by seeing how you feel as you go about your day. If you’ve met your sleeping needs, you may feel alert and energetic throughout the day.
Fives Ways to Achieve Super Sleep
Super sleep is a difficult thing to achieve. About 62% of adults around the world can’t sleep well when going to bed. So, how can you get better sleep and feel more rested?
Here are some ways you can try to enjoy a good night’s sleep and boost your overall health.
- Exercise in the Morning
Going for a short walk every morning will help you lose weight and give you better sleep. Physical activity boosts the effectiveness of your natural sleep hormone, such as melatonin. Get at least 150 minutes of exercise every week to help you feel more alert during the day.
The change in temperature during post-exercise can promote sleep, but avoid working out before heading to sleep – it can be too stimulating, which can keep you awake for a few minutes to hours.
- Sync With Your Natural Circadian Rhythm
Getting in sync with your circadian rhythm or natural sleep-wake cycle is one of the best ways to achieve super sleep. It helps you feel more energized and refreshed than getting more hours of sleep. Start by sleeping and getting up at a set time every day.
Choose a time where you normally feel tired to avoid tossing and turning. This helps you wake up without needing an alarm. Try to avoid sleeping in and taking naps since it can disturb your circadian rhythm.
If you need naps, try to limit it to 15 to 20 minutes during the early afternoon. Fight off feelings of drowsiness before bedtime. If you give in, you may wake up in the middle of the night and have trouble going back to sleep.
- Limit Your Exposure to Light
Melatonin is your “sleep hormone” that manages your circadian rhythm. Your body creates more melatonin when it’s dark, which makes you sleepier. You have less melatonin in the light, making you more active.
In the morning, try to get as much sunlight as you need to help your circadian rhythm. Have your coffee outside or eat your breakfast next to a sunny window. Let in the natural light while you’re at home or work.
Avoid using your gadgets and looking at bright screens one to two hours before bedtime. The blue light coming from your TV, tablet, computer, or phone can be disrupting your sleep. When it’s time for you to sleep, keep your room dark to help you fall asleep faster and easier.
- Think About What You Eat and Drink
Your eating habits also have a role in how well you can sleep, especially what you eat and drink before bedtime. Caffeine and nicotine cause sleep problems for up to 10 to 12 hours after intaking them.
Avoid eating heavy and fatty food two hours before bedtime. Try to cut back on eating plenty of refined carbs and sugary foods or drinks. They can trigger waking up at night and pulling you out of a deep, restorative state of sleep.
- Adjust Your Sleeping Environment
A peaceful sleeping environment gives your brain and body signals that it’s time to sleep. Small changes in your environment can make a huge difference in how you sleep. It’s time to change the noise levels around you and your room.
Lower the night noise by eliminating noise from traffic, neighbors, or other people in your home. You can use earplugs to help you drown the noise or mask it with a sound machine or fan. Make your room stay at a slightly cool temperature with enough ventilation.
A bedroom that’s too cold or hot can interfere with your sleep quality. Now you have to fix up your bed to make it more comfortable to sleep on. Change your foam toppers, mattress, and pillows that match your conditions like a sore back.
If nothing works, consider taking melatonin supplements or vitamins to sleep better.
Get the Best Sleep of Your Life Now
Now that you know how to achieve super sleep, it’s time to apply them to your everyday life. Make sure to get enough light in the morning and try to relax your body and mind for sleep.
We hope you get a good night’s rest with these five ways! If you’re looking for more ways to get a good night’s rest, consider checking out our other blogs for more info.