5 Tips To Improve Quality Of Sleep For Better Living

Better Sleep Tips

Sometimes, the fast-moving world doesn’t allow you time to stop and rest. It can make getting a good night’s sleep regularly seem like a dream. But good sleep is as important for good health as diet and exercise. Good sleep improves brain performance and health and alleviates mood.
Not getting enough sleep regularly raises the risk of many health problems like heart disease, stroke, and obesity [1].

Why Sleep Is Important?
Regularly sleeping less than seven to eight hours at night can put health at risk, therefore, it is essential to prioritize and protect your sleep daily. Let’s have a look at some crucial reasons highlighting the importance of getting adequate sleep:

1. Manages Weight
Several studies have shown that short sleep (that is sleeping fewer than seven hours per night) poses a greater risk of weight gain and a higher body mass index (BMI) [2]. Sleep deprivation may increase your appetite and cause an individual to eat a high number of calories.

2. Improves Concentration
Sleep is important for various aspects of brain functioning. Many studies have shown that a good night’s sleep can boost problem-solving skills and amplify memory. On the contrary, poor sleep impairs brain function and decision-making skills [3].

3. Enhances Immunity
Sleeplessness has been linked to impaired immune functioning. Some studies have shown that individuals who sleep fewer than 5 hours per night are more prone to develop a common cold compared to those who take adequate sleep of 7 hours [4].

4. Strengthen the Heart
Low sleep quality and quantity both may increase the risk of developing heart disease. Sleeping less than seven hours per night is linked to an increased risk of heart disease and high blood pressure [5]. Therefore, to maintain heart health adequate sleep is required.
Sleep is the foundation of our overall health without which an individual cannot function properly. However, sometimes it takes a backseat due to our busy or unhealthy lifestyles.

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Here are 5 tips to enhance the quality of your sleep for overall health:
1. Avoid Long Daytime Naps
There is a certain amount of contentment in the afternoon naps. However, napping in the afternoon can disrupt the sleep schedule. Though small naps of 15 to 20 minutes can make a person feel refreshed. However, taking a long afternoon nap can be counterproductive in falling asleep at midnight.

Note: If a person works late at night, he/she can make up for the sleep debt with a longer nap (not more than an hour) late in the day.

2. Relax in the Morning Sun
Early morning sun exposure stimulates melanin production and thus supports falling sound asleep on time. Melatonin is a hormone that is naturally produced in the body and is responsible for regulating our circadian rhythm (sleep and wake-up cycle).

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3. Turn off your Electronic Devices
Though a late-night show and endless scrolling on the phone can be tempting at night, the blue light emitted from these electronic devices makes it harder for a person to fall asleep. The best practice is to avoid exposure to screens at least 1 to 2 hours before going to bed.

4. Incorporate Daily Exercise
Exercising at least 30 minutes early in the morning can regulate the body’s internal clock. It helps to feel alert and awake in the daytime and fall asleep easily at night. However, stressful physical activity should be avoided at night as this stimulation can confuse the body and make it harder to fall asleep [6].

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5. Follow a Sleep Routine
Sleeping and waking up at the same time each day is a great way to fall asleep faster and improve the overall quality of sleep. Try to meditate, dim the lights, and sleep in a cool room for a blissful sleep.
Sleep and mental health go hand-in-hand. Good sleep is essential for maintaining our mental health, as one night of sleeplessness can dramatically affect mood the next day. Therefore, stick to these practical ways to fall asleep faster.
It is well said, “ Sleep is not a thrown-away thing, but it is a biological necessity of the body”. Therefore, make it your priority to improve overall brain performance, mood, and health.

Seeking an expert’s help is important if you are experiencing sleep disturbances and lifestyle tips are not helping you out.

Consult a medical expert to know the exact cause and ways to improve the quality and quantity of sleep. Talk now

(The article is written by Simran Suri, Assistant Team Lead, and reviewed by Monalisa Deka, Senior Health Content Editor)

1. Good Sleep for Good Health. News In Health.[Updated 2021].
Available From:https://newsinhealth.nih.gov/2021/04/good-sleep-good-health
2. Brum MCB, Dantas Filho FF, Schnorr CC. Night shift work, short sleep, and obesity. National Library of Medicine (NLM). [Updated 2020].
Available From:https://pubmed.ncbi.nlm.nih.gov/32064002/
3. Okano K, Kaczmarzyk JR, Dave N. Sleep quality, duration, and consistency are associated with better academic performance in college students. National Library of Medicine. [Updated 2019].
4. Prather AA, Janicki-Deverts D, Hall MH. Behaviorally Assessed Sleep and Susceptibility to the Common Cold. National Library of Medicine.[Updated: 2015].
Available From: https://pubmed.ncbi.nlm.nih.gov/26118561/
5. Farrell AM, Chirapongsathorn S, Sun T. Association between short and long sleep durations and cardiovascular outcomes: a systematic review and meta-analysis. National Library of Medicine.[Updated: 2017].
Available From:https://pubmed.ncbi.nlm.nih.gov/29206050/
6. Thomas JM, Kern PA, Bush HM. Circadian rhythm phase shifts caused by timed exercise vary with chronotype. National Library of Medicine.[Updated:2020]
Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7098792/

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