How to Improve Your Sleep Quality?
Useful tips and habits for a good night rest
It is said that the normal duration of sleep is 8 hours. Well, that’s not entirely true. Sleep needs can vary. Some people are rested after 5 hours of sleep, while others need over 8 hours. But it is important to sleep between 10 pm and 2 am.
Sleep problems usually appear because of different hours of sleep and waking up. Try to sleep and especially wake up at the same time every day. This way you will get used to a certain sleep rhythm, and your body will be better prepared for it.
Sleeping more on the weekends is a common mistake. If you wake up at 7 AM during the week but sleep until 10 AM on the weekend, you will disturb both the rhythm and the quality of sleep.
Looking at a screen is another common activity that negatively affects sleep. Laptops, telephones or televisions all emit the blue light, which sends the body the message Stay awake! Go do something! It’s not time to sleep yet!.
These screens are not the only problem. There are other sources of blue light that you would not expect, such as classic fluorescent lamps or bulbs. Ideally, avoid the blue light after 9 pm and light a candle or some special lamps with warm yellow light.
If you still need to use your phone or laptop, try applications that reduce blue light. Before going to sleep, I recommend that you set your phone to airplane mode.
We should reserve the bedroom only for sleeping. Try to avoid it during the day, do not take your work with you to bed, do not watch movies in bed and do not sit in bed immediately after you get home. Your body should only associate the bedroom with sleep.
Also, try to reduce the light as much as possible. Pull the curtains, keep the temperature at about 18 degrees, ventilate the room before bed, turn off any light and turn off all objects that make noise.
If you have many things in mind, try to meditate, do yoga or stretching exercises, 10 or 20 minutes before bed. If you continue to practice them for a certain period, these techniques will help you order your thoughts and clear your mind so you can improve your sleep.
If you train until late in the evening and then have trouble falling asleep, try to schedule your workout earlier, especially if it is very demanding. Training can energize your body, making it harder for you to fall asleep quickly. Caffeine can be another cause, try to avoid coffee, energy drinks or strong tea after 2 PM.
How to fall asleep faster?
Serve dinner two hours before bedtime, so that your digestive system processes food. Brush your teeth 30–60 minutes after a meal and do your personal hygiene. Sometimes this can wake you up. But a hot shower or bath with fragrant essences can help you fall asleep faster.
Ideally, an hour before falling asleep, turn off the TV, put your phone aside, take a book or magazine and read something nice and easy, or have a nice conversation with your partner.
If you feel tired and ready for sleep, go to the bedroom, dress in pajamas, ventilate the room and think of something cute. If the lights or noise on the street bother you, put on a sleep mask or earplugs.
Also, the way you stay in bed is important. The healthiest is on the back because the spine is in an optimal position, which prevents back pain, cramps or muscle aches in the morning. The worst thing is to sleep on your stomach.
However, remember that it is not the position in which you fall asleep that matters, but the one in which you wake up! Everyone changes their position during sleep several times a night.
Sleeping positions
We lie down in bed and close our eyes, being convinced that the next morning we will have our batteries charged and our minds clearer. But this does not always happen, and sometimes we wake up anxious and more tired than we were. An explanation for the poor quality of sleep could be found in the body position during the night!
The way we wake up and the quality of sleep depend on a wide range of factors. But sleeping posture is especially important because, when incorrect, it can lead to pronounced fatigue, muscle pain, or even the onset of gastroesophageal reflux. Not to mention the classic negative effects, such as arousing snoring or waking up with more … special hairstyles!
Therefore, it is advisable to consider the pros and cons of each possibility and try the right sleeping positions.
- On the back
Although not preferred by all, this position is most often recommended because it has many advantages. The spine easily maintains its neutral position, which eliminates many of the morning pains and muscle blockages.
It helps fight gastroesophageal reflux because the head is higher than the esophagus. Also, it can prevent the appearance of wrinkles because it does not press on the skin.
Although the position is beneficial, we should note that it promotes sleep apnea and loud snoring!
- On the side
The lateral position, with a straight spine and limbs, has pros and cons.
Although it prevents back and neck pain and is recommended for pregnant women, this position can cause difficulties for those suffering from gastroesophageal reflux. In their case, sleeping on the right side increases the risk of unpleasant manifestations, while sleeping on the left side reduces acid reflux.
Although it reduces the risk of sleep apnea because the airways remain open, sleeping on one side increases the risk of wrinkles. The face is always pressed on the pillow!
- The position of the fetus
Preferred by most people, this position seems the most comfortable, but not for long. During the night, excessive curvature of the spine and tension in the ligaments can lead to muscle, joint, and back pain. And wrinkles are still a threat, because all the weight of the head rests on the face, pressing on the skin. Also, sharp contortion can lead to restricted breathing.
In minimal curvature, it eliminates the weight on the abdomen, being ideal for pregnant women, and it prevents snoring. Otherwise, this position is prone to pain and apnea and leads to a numb awakening.
- On the abdomen
By far the least helpful position, sleeping on the abdomen presents the most problems. Because we put pressure on the spine, joints and muscles, waking up will probably be painful, if not stiff. Also, pressure encourages wrinkles.
Sleeping on the abdomen is useful when snoring only if you can keep your head face down, keeping your airways open. Otherwise, it seems to cause more inconvenience.
Conclusion
Few people find the right sleeping position in the first second after touching the pillow. Most people spend about 5–10 minutes arranging the pillow and duvet, pulling on the crumpled pajamas on the back, and trying on many schemes and body movements.
The preferred sleeping position is not necessarily the right one, and sometimes it is difficult to figure out what we are doing wrong. Then, during the night, we move and spin several times, so we still risk sleeping in the most inopportune positions.
Although we cannot control many of the events during sleep, we can still offer a brilliant start for quality sleep! We just have to choose the most suitable option.
