5 Easy Ways To Improve Your Sleep Quality | Go To The Cupboard

 

The National Sleep Foundation estimates that roughly 30 percent of the general population complains of sleep disruption, and approximately 10 percent have associated symptoms of daytime functional impairment consistent with the diagnosis of insomnia.

Sleep deprivation is a common symptom amongst many adults. And within Australia, it is proven that almost 90% of Australians suffer from a sleeping disorder, with 30% experiencing a severe sleeping disorder. The study conducted by the Health Engine, states that it can last anywhere between a few days, all the way till 3 months or more.

 

Some of the common effects of inadequate sleeping include:

1. Excessive daytime tiredness
2. Impaired daytime performance
3. Muscle aches
4. Increased risk of falls (particularly in the elderly)
5. Hypertension (high blood pressure)
6. Poor immune system function
7. Susceptibility to obesity
8. Increased risk of cardiovascular disease
9. Increased risk of diabetes

 

 

The common psychological effects include:

1. Loss of concentration
2. Deterioration of memory
3. Irritability and mood disturbances
4. Anxiety and depression
5. Loss of motivation

 

 

 

In our attempt to curb this growing problem, we have compiled a list of 5 Easy Ways to Improve Your Sleep Quality which we have found the most effective:

 

1. Reduce Light Exposure 30-60 Minutes Before Sleep

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. Blue light from electronic devices like smartphones, TVs, and laptops are the worst. Blue light tricks your body into thinking it’s daytime. There are several ways you can reduce blue light exposure in the evening. The best practices include; Adjusting your eyes to natural night lighting by putting away these devices (yes, including your smartphone), Wearing an eye/sleep mask to block off any light when you are trying to sleep, and Do some light reading (not online) on your bed or bedside to acclimatize your eyes before sleep.

2. Make Sure Your Bed Is Comfortable

It is imperative that you make your bed as comfortable as you can. These include proper and comfortable bed sheets, mattress, pillows, pyjamas as well as blankets. Some experts recommend using a weighted blanket for its therapeutic benefits to maximize comfort and relaxation. Some of the best benefits of using a weighted blanket include; Applying light pressure on the body (like being hugged) can stimulate the release of oxytocin “a happiness hormone” in the brain. This hormone creates a sense of calm and well-being also helping to reduce levels of cortisol "a stress hormone". Apart from this, weighted blankets can also; Manage OCD & Autism symptoms, Boosts mood and focus, and its Deep touch pressure help Stress & Anxiety relief.

3. Reduce Noise

Reducing noise can significantly increase calmness and relaxation. However, some people might not be too comfortable in a quiet environment. A suggestion is to play a soothing background track such as a mediation playlist, of soundtracks of the nature to ease into your sleep. This method works best with a playlist of relaxation music set on your device with a timer to automatically turn off at a certain timing so you do not drain your battery life unnecessarily.

4. Set Your Bedroom Temperature

Make sure your bedroom temperature and humidity are set to a comfortable level. The last thing you would want is for you to fall asleep and then wake up in the middle of the night feeling disrupted. Our body temperatures rise during sleep as part of our body’s circadian rhythm or internal clock, helping to control your sleep/wake cycle.

5. Set A Routine (And Stick to It)

Our body will need some time to get used to the new sleep cycle. For the same reason why we experience jetlag, change in our sleep cycles may cause a disruption to your circadian rhythms. Therefore, it is crucial that we set a good sleeping habit and practice these good sleeping habits over time to form a healthy lifestyle.

If you experience any difficulty sleeping, try using some of the tips above. But if you continue to struggle, or you can’t pinpoint the cause, you should discuss your concerns with your physician.

Find more ideas to help you sleep better at night when you visit our website.