How to Improve the Quality of Your Sleep

Sleep Quantity And Sleep Quality: Related But Not Equal

Most adults know that 8 hours is seen as the golden number when it comes to getting rest. At the same time, though, sleep quantity only makes up one part of the equation. It won’t make much of a difference if you’re laying in bed for the recommended time but not getting good sleep.

It doesn’t matter how long you’re in bed. You’re not going to feel well-rested if you’re experiencing interrupted sleep patterns. Make sure you’re paying as much attention to your sleep quality as you are your sleep quantity.

What Is Sleep Quality?

How To Measure Sleep Quality

Determining a rough measurement of your sleep quantity is simple. Check the clock before you fall asleep and again when you wake up to find out how long you slept. Even with knowing the key indicators of quality sleep, though, it can be hard to measure sleep quality.

There are dozens of devices on the market today that measure sleep quality for you. Wearable devices like watches and heart rate monitors can track your sleep patterns. They give you insight into the quality of sleep you’re getting that you didn’t have access to before.

You can choose one of the many sleep technologies available if you want to measure sleep quality. These devices let you gauge your current sleeping patterns then make adjustments based on the data they return. If you find you’re not feeling well-rested when the morning comes around, pick up a device and get some digital insight on your sleep quality.

Signs of Poor Sleep Quality

You don’t need a wearable device to tell you when you’re getting poor sleep quality. It’s clear if you didn’t get a good night of sleep as soon as you wake up in the morning. There are some signs of poor sleep quality to look for if you’re concerned about your sleeping behaviors.

Not Feeling Rested

The biggest sign of poor sleep quality is not feeling well-rested over a long period. Everyone has a bad night of sleep every once in a while. If you find you’re not feeling rested night after night, though, you should consider making some adjustments to your sleeping approach.

Waking Up Multiple Times

Are you waking up multiple times throughout the night? Is it hard to stay asleep for longer than an hour or two? The recommendations in Sleep Health allow for one interruption during the night. Waking up multiple times, though, is a sign of poor sleep quality.

Symptoms Of Sleep Disorders

Sleep disorders are a major cause of poor sleep quality. An estimated 50 to 70 million adults in the United States suffer from some type of chronic sleeping problem. The most common sleep disorders include:

• Insomnia

• Narcolepsy

• Sleep Apnea

• Restless Legs Syndrome (RLS)

Keep an eye out for symptoms of sleep disorders. Some are difficult to determine when you’re sleeping alone, such as intense snoring. Others are easier to notice, like an inability to fall asleep, severe difficulties staying asleep, or gasping for air upon waking. It’s best to seek medical attention if you notice any signs of a sleep disorder.

How To Improve Your Sleep Quality

If you measure sleep quality and find you’re not meeting the recommendations for quality sleep, what can you do? There are many different ways to get better sleep quality on your own. Practicing “sleep hygiene”, or adhering to good sleeping habits, is vital if you want to improve your overall health.

Establish A Sleep Routine

One crucial way to get better sleep quality is to establish a sleep routine for yourself. Human beings are creatures of habit and the more habitual you make your bedtime routine, the easier it will be to fall asleep. Start by setting goal times for falling asleep and waking up then work to stick to them. Then incorporate different practices that make it easier for you to get to bed at your goal time. These should be things that reduce stress such as no electronics before bed, reading a book, taking a bath, or stretching. It will take some time to find the practices that work best for you.

Meditation

Exercise

Create A Quality Sleep Environment

You can’t get a full night of rest in an environment that doesn’t cater to good sleep. If you’re trying to figure out how to get better sleep quality, create an environment that’s built for you to get as much rest as possible. Set your room up in a way that helps you relax in the evenings so you have an easier time falling asleep. Make sure your bedroom is completely dark and as quiet as possible. Wearing earplugs is a great way to block out any residual sounds. Keep the temperature comfortable enough so you’re not too cold or warm. You don’t want any uncomfortable factors waking you up accidentally.

Nutrition

Nutrition is another important way to get better sleep quality. There are some things you can change about your eating habits, especially before you go to bed. For example, too much sugar can spike energy levels and make it harder to fall asleep. Feeling overly full might make you too uncomfortable to fall asleep. Midnight snacks might be another thing affecting your sleep quality. Finding out what works best for you can take a bit of trial-and-error but consider the effects of nutrition on your sleep.

Limit Or Eliminate Alcohol & Caffeine

Everyone knows that drinking caffeine too close to bedtime is a great way to ensure a sleepless night. It’s a stimulant best left in the mornings. Not everyone realizes the same is true for alcohol, too. It might seem like alcohol is a helpful way to fall asleep but it actually acts as a stimulant after a few hours. Alcohol may assist at first but it affects overall sleep quality throughout the night. It’s best to limit or eliminate alcohol and caffeine if you find they’re interfering with your ability to sleep at night.

Limit Daytime Naps

Consult A Professional

If you’re finding that nothing you try gives you the quality sleep you need, consider consulting a professional. Your physician can provide solutions that are appropriate for your particular needs. They may review any medications you’re taking that might affect your sleep quality. If you’re suffering from pain that keeps you from getting adequate rest, they can recommend over-the-counter medications that may help. When you find that at-home remedies aren’t helping as much as you need, consulting your doctor is the best way to improve quality of sleep!

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