The problem of lack of sleep is extremely relevant today: insomnia is called the disease of our time, more and more people have difficulty going to sleep and / or getting out of bed. However, if after honestly sleeping 7-9 hours you feel tired and overwhelmed, then the problem lies not in the amount of sleep, but in its quality. In order to improve the quality of sleep, it is necessary to find the root cause (or several causes) that prevent the body from properly resting at the time intended for this.

The right bedroom environment will help improve the quality of sleep

In order to improve the quality of sleep and finally feel rested after waking up, it is necessary to provide the most comfortable conditions for falling asleep. For this you need:

  1. Get:

At the same time, it is better to choose a mattress and a pillow individually and in accordance with the recommendations of the attending physician, if any (for example, for neck pain, allergic reactions, diseases of the spine, etc.).

  1. Adjust:
  • temperature (for most people, the most comfortable temperature for sleeping is +20оС);
  • light (minimum phones, computer monitors and even e-books; or buy a special sleep bandage that won't let irritant light interfere with your sleep);
  • noises (turn off notification sounds on all gadgets, use a source of soothing music to go to bed, or purchase earplugs to limit extraneous sounds as much as possible).

In order to improve the quality of sleep, appropriate training is needed

You can improve the quality of sleep by developing good habits or so-called mini-rituals that will help you fall asleep faster and feel more comfortable during your rest. These habits include:

  1. Regular exercise. The best time to practice – morning and late lunch (but not just before bedtime).
  2. Stop setting the alarm. Want to get up at 6? Set an alarm for 6 by choosing a calm melody and get up immediately. There will be no sense from "another five minutes", which for some drag on for a couple of hours, will not be – such a dream will not do any good, and it will be even harder to wake up.
  3. Alcohol, caffeine and cigarettes – eliminate them before bed.
  4. Turn off all light-emitting devices two hours before bedtime.
  5. Learn to meditate – this practice is very relaxing.
  6. Don't go to bed feeling hungry or overeating.
  7. Be sure to go to the bathroom before bed so you don't wake up in the middle of the night to empty your bladder.
  8. A warm bath with your favorite aromas will help you relax and tune in to calmness.

What should I do if I can't improve my sleep quality?

Many people who fail to improve their sleep quality make the following mistake: they try to “sleep” on weekends, all the time that was spent doing other activities on weekdays. Sleep until lunch on weekends – not a good idea, especially if you can't get your sleep schedule in order anyway.

Sleep disturbances often accompany many diseases: for example, sleep apnea, which can go undiagnosed for a long time, but prevent you from getting a good night's sleep. In such cases, if it is not possible to improve the quality of sleep using available methods, it really makes sense to consult a specialist. It may not be possible to solve the problem without medical help.

Remember: Poor sleep quality can cause a number of disturbances in the functioning of the body – from memory impairment to weight gain and mental disorders. Don't neglect your health.

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