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Sleep is an important need for everyone. When we are asleep, our body will restore energy and clean any toxins away. Sleep will also help cell turnover and repair any damaged tissue. Thus why, it is very important to maintain the best quality of sleep.
What are the signs of a good quality of sleep?
Adults should sleep an average of 7-8 hours per night, but keep in mind – that this will vary from one individual to another. Maybe some people are comfortable with 8 hours of sleep, but some only need sleep for 7 hours. Some people can’t do their daily activities properly of their sleep schedule is disrupted, while others might think that it’s not a problem at all.
The following can be all the signs that you got a good night’s sleep:
- When you’re in bed, you can fall asleep right away. You don’t need long to fall asleep.
- Have at the very least 7-8 hours of sleep per day.
- Wake up feeling refreshed, like you’ve recharged and are ready to take on your day, thus you will be able to work productively.
- Able to sleep well, without difficulty breathing, restlessness, or other sleep problems that keep you awake in the middle of the night.
How to improve sleep quality for the better?
Ensuring you have a good quality of sleep every day is very important and will bring great benefit for you. From maintaining the immune system, keeping you in a good mood, and even keeping stress and mental illness away. You can also reduce the possibility of developing chronic disease. To ensure you can have the best out of your sleep, keep on reading to get the best tips below!
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Pay attention to what you consume before bedtime
Don’t sleep when you are hungry, this can make your sleep uncomfortable and you can wake up in the middle of the night just because you feel hungry. But keep in mind also, to not eat too close to bedtime as this can cause stomach acid to rise and cause heartburn which will disrupt your sleep. In addition, you should also limit your water consumption before going to bed to avoid wanting to pee in the middle of the night.
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Design your room as comfortable as possible
You will be able to sleep comfortably in an environment that is comfortable for you. The first thing that you can do is by shutting off your lamp, and make sure you have a curtain to cover your window. It will help to make your bedroom free from any light that can disturb your sleep. Making your room dark can help to signal your brain that it’s time to sleep. You should also purchase a comfortable mattress and pillows, because this is the most important thing that can improve your sleep quality.
Last but not least you should also hire a technician from trusted aircon repair Singapore to clean and maintain your air conditioner regularly. Having a cool room temperature due to a good working air conditioner can do wonders to improve your sleep.
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Create a habit before bedtime
The next thing that you can do to make it easier for your body to transition from waking up to falling asleep is by creating a regular habit before going to bed. You can do things that can help you to relax before going to bed, such as taking a bath, reading a book, or listening to classical music.
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Create a regular sleep schedule
The next step for maintaining good sleep quality is to go to bed and wake up at the same time every day. No matter whether it is a weekend or holiday, you should keep up the schedule as it is. This will help you to reset the body’s biological clock so that your body automatically knows when to sleep and wake up. If you can’t fall asleep after 15 minutes of trying to sleep, it’s best to get up and do something relaxing. Then, try to sleep again after you feel tired or sleepy.
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Limit nap time or avoid it altogether
First, consider whether you truly need a nap or not. If you need to stay up late or work on the night shift, you will definitely need a nap. However, if you have a good sleep the night before – you should avoid taking a nap instead.
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Avoiding a couple of things before bedtime
To ensure you will be able to have a good quality of sleep, you should also avoid doing a couple of things that can disturb your sleep quality. Here are some things that you should avoid doing before going to bed:
- Playing with electronic devices
You should avoid using electronic devices such as TV, laptop, and smartphone that will emit blue light upon using it. The blue light from the electronic device will interfere with your melatonin – a hormone that can help you to sleep better.
- Doing stressful activity
Avoid stress or activities, such as work or discussing issues that may trigger your emotions before you go to sleep. Physically and psychologically stressful activities can cause your body to release the stress hormone cortisol, which keeps you alert and not sleepy. If you’re in the habit of thinking about problems before you go to sleep, it’s better to write them down in a book than to think about them.
- Doing strenuous exercise
It is true that exercise can help you sleep better, you may even sleep better and more quickly as a result. You should however, be mindful of your workout schedule. Doing hard exercise before bedtime can cause your body to release cortisol – a stress hormone that will keep you awake instead.
Read more on KulFiy
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