Some Ways to Improve Quality of Sleep
Without quality sleep, our body can develop a number of health conditions, which can lead to significant life changes.
Diabetes, heart disease, dementia and weight gain have either been linked to a lack of sleep, or are being studied for the effect poor sleep quality has on the development of the condition.
Below are some Key strategies you may want to incorporate into your daily routine in order to improve the quality of sleep patterns and reduce the overall effect of sleep-loss on nights when there is a Full Moon.
- Turn your bedroom into an oasis for sleep: your bed is a place to sleep and rest comfortably. Only 2 other activities will not significantly impede a restful sleep: reading and intimate relations with your significant other. Anything else, such as work, computers, cells phones or watching television will reduce quality sleeping.
- Reduce any noisy interruptions from pets or outdoor activities: consider removing your pet from the bedroom or using a white noise machine to reduce interruptions from outdoor noises.
- Establish a soothing pre-bedtime routine: we are creatures of habit. When we establish a soothing bedtime routine you go through each evening before bed, we are more likely to fall asleep easily. Activities such as a warm bath, reading a good book or relaxation exercises may help you fall asleep easier. If you have trouble falling asleep 1 night, it is better to leave the bedroom and read quietly than to try even harder to fall asleep.
- Keep a consistent schedule: when you go to bed and wake up at the same times, your body becomes accustomed to the routine. This helps regulate your circadian clock so you fall asleep and stay asleep all night. Keep this routine even on the weekends.
- Nap early or not at all: sleeping during the day can make it more difficult to go to sleep at night. Need a nap, make it a short 15- to 20-min nap in the late morning or early afternoon.
- Drink earlier rather than later: sleep may be interrupted from the need to empty your bladder. Stop drinking within 2 hrs of going to bed. This will at least minimize the number of times you need to get up.
- Check your bedroom for electromagnetic fields (EMFs): these can disrupt your pineal gland and the production of melatonin and serotonin, and may have other negative effects as well. To do this, you need a Gauss meter. You can find various models online.
- Exercise daily: the body thrives on exercise and movement. It reduces your risk of cardiovascular disease and metabolic disorders. Exercise will help you get to sleep more easily and soundly. However, the body also releases cortisol during exercise, which may reduce your melatonin secretion. Exercise at least 3 hours before bed, and earlier if you can.
- Keep your room cool: the optimal temperature for sleeping is between 60 & 68F. If your room is cooler or warmer, you may have a more restless night’s sleep. During sleep, your body’s core temperature drops to the lowest level during a 24-hr frame. The cooler your room is, the more conducive it may be to your body’s natural drop in temperature.
- Evaluate your mattress and pillow: you will experience more restful sleep when your mattress and pillows are comfortable and supportive. You will want to consider replacing your mattress after 9 or 10 years, the average life expectancy of a good-quality mattress.
- Downshift your mental gymnastics before bed: put all your work away at least 2, and preferably 2, hours before bed. You need a chance to unwind before falling asleep without being anxious about the next day’s plans or deadlines.
Sleep may be 1 of the simplest changes you make to your daily routine, affecting everything from your mental and emotional health to your physical health.
Eat healthy, Be healthy, Live lively, Sleep well