How to Improve Sleep Quality

The average American is said to only sleep for 6.9 hours a night. And this is below the recommended length of hour that an adult should sleep. And due to this, when all shortened sleep hours accumulate, tendency is, it can have this big effect to the person both in emotional and physical aspects of his or her being.

The result of sleep deprivation due to several factors can be result to several things such can be summarized into four:

1.       Reaction time against things and happenings  is slower 2.       Blood pressure rises 3.       Bingeing, eating more than necessary happens 4.       Diabetes and obesity risk rises

Reasons for Sleep Problems/Disruptions

To be able to remedy sleep problems, it is valuable to learn of the things that may cause it. Each of us may have different reasons or factors that can cause sleeplessness or low quality sleep.

Sleep quality can be affected by lifestyle, your diet, your stressors and your sleeping environment. Trying to remedy and understand these factors may help in improving your sleep quality after.

Some Tips to Sleep Soundly

1. Avoid watching TV. Television shows may cause excitement on you which may cause you to have difficulty in falling asleep later. Instead, read a book. Put away all your gadgets and no internet in bed.
2. Avoid caffeine 6 Hours Before you Sleep. Caffeine may perk you up for the day but it can also cause you to have a disrupted sleep at night. So keep it in the morning and avoid it in the afternoon.
3. Make Your Sleeping environment conducive to sleeping. When you sleep, keep your bed as comfortable as possible. Keep your pillows and sheets clean. Let your room not be too warm or too cold. Turn off the lights r simply dim it if you don't want it dark.
4. Meditate. Breathe in breath out. A couple of yoga poses will help you.
5. Shower before you sleep. Warm ones, not too hot or too cold. Keep it warm to loosen muscles and add up some light scents if you soak in a tub. Don't use over powering scents, it may cause your brains to go haywire.
6. End exercise an hour before. Ending an exercise right before you sleep might not be a good idea. After exercise, your adrenaline is still pumping making you too hyped up. S insated, do it with ample time for your body to settle, then take a warm bath and settle down to sleep.
7. Don't drink alcohol. Alcohol may be inducing a sedative effect early in the night, but once it wears off during midnight or during early in the morning, fragmented sleep can happen which may cause excessive daytime sleepiness.
8. Sleep when you're sleepy or tired. OD not put off sleep nor force yourself to sleep. Do some worthwhile yet light things if you can't sleep yet.
9. Sleep at the same hour every night. Sleeping at the same hour overnight helps your body establish a pattern. Since it has been familiar with your system, your body will just voluntarily do it after.
10. Don't nap in the afternoon. Napping in the afternoon can rob you your sleep at night. And it will be a cycle after.
11. Having some supplement that can aid in your sleep. But better choose it wisely. By supplement, I don't mean sleep inducing pills but supplements such as Vitamin D, magnesium, Vitamin B and Omega-3.
12. Avoid stressing yourself out. Constant and chronic stress may not only affect you mentally but it can disrupt your daily function, say your sleep. Instead, solve your problems for the day or if you have worries at work leave it there. Managing stress can be hard at first but managing it effectively can give you ample sleep later.

A sleep diary or journal can help you track down your sleeping pattern. It can help you jumpstart your goal of improving your sleep quality. And also, make sure you eat well, balanced food. Avoid unhealthy ones and bank on fruits and vegetables.

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