How To Improve Sleep QualityShawn Slevin
We all need a better night’s sleep. Thank you @Paul Barry
Achieving quality sleep is essential for a person’s physical & mental health. Simple changes to routines can assist sleep hygiene & provide quality outcomes. Sleep of 7+ hours per night is a good benchmark for late teen to 60-year group. Optimal sleep requirement is uninterrupted sleep. Less than that is unhealthy & is a sleep disorder. Chronic sleep deficiency increases risk in serious health conditions e.g. Diabetes, Heart Disease. The following all improve sleep quality. Many people aren’t aware of the importance that good sleep hygiene has on our lives.
- Regular Exercise for 20-30 mins during the day. Avoid strenuous activity 2-3 hours before bed.
- Maintain regular bedtimes & wake up times including weekends. This assists our natural circadian rhythm.
- Take time to wind down before bedtime e.g. mediation, reading a book, listen to music or have a shower.
- Avoid napping during the day. It makes getting to sleep at night more difficult. If you keep it max of 1 hr.
- Use your bedroom only for sleeping. This creates a strong association between bed & sleep.
- Avoid caffeine drinks in the evening & ideally 6 hrs before bedtime.
- Remove electronics from your bedroom especially any that emit light or noise.
- Try Melatonin. A hormone created naturally to regulate our Circadian Rhythm – awake & sleep patterns.
- Avoid large meals at night & also reduce your fluid consumption including alcohol prior to bead.
- If you can’t get to sleep get up & do something relaxing rather than tossing & turning.
- Limit alcohol at night.
Getting enough sleep can improve a person’s energy levels. performance, safety & overall health. Practicing good sleep hygiene & making certain lifestyle changes can help people get a much better night’s sleep. An important aspect is educating yourself on the above examples, as well as others, to fully understand the reason why they impact you & your health in either a positive way or negative way. Sleep hygiene is not something that we ordinarily are taught or that we study up on. However, for your body to function in a more optimal manner we need to do a little research & change any habits that aren’t assisting us.
People who are still having sleeping difficulties after trying to improve their sleep habits should seek medical advice. A Doctor can assess a person for sleep disorders & other conditions that can affect sleep. They can also give advice on treatment options.
Our Guest Blogger is Paul Barry from Brisbane Australia where he works as a coach & consultant in High Performance Sport. He can be contacted by email. firstname.lastname@example.org