Overview
Quality sleep is absolutely crucial to your health. Unfortunately, many people neglect the importance of getting a good night sleep.
Here are some physiological roles of sleep:
- Memory consolidation
- The prevention of many chronic diseases
- Maintaining a potent immune system
- The regulation of hormonal physiology
In this article, we will cover the top tips to improve your sleep quality.
How to improve your sleep quality
Following the tips listed above should allow you to sleep better and achieve the recommended 7–8-hour window.
Sunrise alarm clocks
Light is the main factor that determines the onset and duration of your sleep.
Therefore, you can use this knowledge to trick your brain. Start by getting a sunrise alarm clock, which gradually increases the light intensity of the room until it’s time to wake up. By doing this, you will create an artificial environment that resembles the one our ancestors lived in (i.e., the jungle).
Some devices even come with color grading, which changes from red to orange to bright yellow. The purpose of this feature is to follow the order of colors seen during sunrise.
Natural exposure to light
If you don’t want to get the sunrise alarm clock, you can use natural sunlight. Leave your house as soon as you wake up to get exposed to the sunlight and regulate your circadian rhythm.
Of course, this is easier said than done, as most people find it very challenging to leave their beds in the morning.
Stay away from digital devices near your bedtime
The National Sleep Foundation advises people to avoid using digital devices before bedtime.
Since these devices emit ultraviolet light, they can suppress the release of melatonin, which is indispensable for quality sleep.
Don’t exercise before bedtime
Exercising very late during the day increases your blood hormones, such as cortisol, epinephrine, and norepinephrine.
Despite the potential benefits you may gain from exercising, doing so at a very late hour can negatively impact your sleep quality.
Instead, try to schedule your workout sessions earlier in the day. Optimally, you would exercise during the early morning.
Take short naps (20-30 minutes)
This one is straightforward.
A 2-hour nap in the middle of the day can alter your circadian rhythm. This gives signals to the brain that there is no need to sleep even if it’s 4 AM.
The best way to combat this effect is by taking short naps, lasting for 20 to 30 minutes. This will prevent a condition known as advanced phase disorder.
Avoid stimulants near your bedtime (e.g., caffeine, nicotine)
Make sure to not consume any stimulants before your bedtime. This includes coffee, tea, cigarettes, and energy drinks. The ingredients found in these products can interfere with the normal function of your biological clock.
Note that the action of these products may last long. In other words, drinking a cup of tea at 6 PM can mess up your bedtime at 10 PM. As a result, you may experience acute insomnia that night. If these habits are not corrected, the problem can become chronic.
Speak with your physician if you are experiencing acute or chronic insomnia.
Takeaway message
Achieving quality sleep requires following the tips listed above and being consistent. However, a few nights into this routine will show you just how impactful can sleep be on your day-to-day life.
We hope that this article will help you sleep better and optimize other aspects of your lifestyle.
