Sleep, Has anyone ever asked you “How did you sleep?” and you weren’t quite convinced how to respond?
For me, it comes down to my mood. If I don’t sleep nicely, I can sense it by the time I’m ordering my morning coffee. While I’m in line hurriedly waiting for it (are they even trying?!), I’m strategically getting rid of things on my to-do list. If I do sleep well, I’m happy standing in line (take your time!) thinking of all the things that I’m keen to get done. It never stops to amaze me how much sleep influences how we feel, think, and behave.
WHAT IS A GOOD NIGHT’S SLEEP?
To get a “good” night’s sleep, several things must work together, and if any one of them is off, it could impact how you feel in the morning. As much as the amount of sleep we get every night is concerned, the quality of our sleep points just as much.
Have you ever wondered if there’s a way to tell if you’re getting the right kind of sleep? Well, according to some analyses and studies, there are several key factors to good sleep quality. Here’s what to look for.
- You Fall Asleep In 30 Minutes or Less and Sleep Most of the Time You’re in Bed
Some people can fall asleep easily while watching TV or reading while others have to put away distractions and “decide” it’s time to sleep. Both are ok, as long as you generally fall asleep within a half-hour of actually trying to go to sleep and stay asleep at least 85 percent of the total time you’re in bed for the night.
- You Don’t Wake Up Frequently (Or for Long) At Night
Waking up no more than once per night (for 5 minutes or less) and being sleepless for 20 minutes or less behind initially slipping asleep are both good symbols. Waking up in the center of the night is never perfect, though it occurs.
As you get more aged, you may spend more time in lighter stages of sleep or just make more trips to the bathroom. Whether it’s the call of nature or a noisy noise that awakens you, you should be capable of going back to sleep pretty quickly after the disturbance.
- You Don’t Remember Your Dreams That Well
There are four stages of sleep, though they break down into two classes, REM (Rapid Eye Movement) stages of sleep, and non-REM stages of sleep. In the more in-depth stages of non-REM sleep, your body repairs muscles, promotes immune functions, encourages development, and makes up power for the next day. When you reach REM, that’s where dreams happen, and memories are established.
This may not apply to everyone universally (dreams are weird), but if you have clear memories of your dreams, it may mean you spent more time in REM and less time in the valuable non-REM stages. So, if you can’t recall your dreams that could be a good thing for your sleep quality.
- You Sleep the Recommended Number of Hours for Your Age
Our bodies require different durations of sleep as we progress through the phases of life. So, it’s not uncommon to sleep a little less as you get older. But from age 18 to 65, at least 7 hours is recommended per night. If you’re not reaching that because of your sleep schedule or your mattress, those things can be changed to help you get closer to that sweet spot.
- You Wake Up Feeling Rested, Restored, And Energized
Because everyone’s sleep experience is as unique as their DNA, this may be the biggest “talk”” about your sleep quality. It’s fair to say that some people will never be “early birds” who jump right out of bed ready to face the day, but if your fatigue is unshakable or your mood is severely affected, it’s a good sign you’re not getting enough sleep or at least enough quality sleep.
What To Do if You’re Not Getting a Good Night’s Sleep
If you’re not sleeping enough at night, your health can be seriously impacted because of it. Over the duration, sleep privation increases the chance of diabetes, obesity, heart disease, and blood pressure.
And without the proper amount of quality sleep, individuals can experience mental health problems like stress and depression.
- Find a sleep schedule and stick to it
- Try a natural herb like valerian
- Sip on a sleep tea
- Use a white noise app
- Create a darker room
- Replace your old mattress
- Reduce blue light exposure at night
- Meditate right before bed
- Start to exercise regularly
- Practice yoga
- Don’t eat late at night
- Learn a sleep-breathing technique
- Chat with your doctor
A Quick Word About Sleep Disorders
There’s a big difference between sleep issues you can address on your own with lifestyle modifications and problems that stem from chronic health conditions or sleep disorders like sleep apnea or insomnia.
If none of the primary strategies to sleep improvement make a difference and you have problems falling or remaining asleep, discover it tough to stay wakeful during the day, or you’re inclined to uncommon behaviors that disrupt your sleep, it’s time to ask for help.
Your doctor or a sleep connoisseur may be capable of finding and helping fix medical or mental health conditions that are preventing you from getting the sleep you need.
There are no wellness tricks or “health hacks” that can make up for not sleeping enough. Sleep improvement stems from a couple of things. First, knowing that sleep is an important part of your wellness routine and then getting motivated to make sleeping well a priority. From there it’s just a matter of finding the right routine to make sure your sleep quality checks all the boxes.
A good night’s sleep is vital for overall well-being, impacting both physical and mental health. The key to recognizing whether you had a good night’s rest lies in certain indicators like falling asleep quickly, limited disruptions during the night, not remembering dreams vividly, sleeping the recommended number of hours for your age, and waking up feeling refreshed and energized.
If you see that your skill; quality is lacking, using specific techniques like keeping a constant sleep plan, using peace strategies, and making a facilitative sleep atmosphere can greatly enhance your sleep routines.
- How can I notify if I had a fine night’s sleep?
To decide if you had a good night’s sleep, consider factors like falling asleep within 30 minutes, minimal night awakenings, not remembering dreams vividly, sleeping the suggested hours for your age, and awakening up feeling relaxed and energized.
- What do the results of sleep lack?
Sleep deprivation can have harsh results on your health. Also, it may increase the chance of cardiac infarction, diabetes, obesity, heart disease, and high blood pressure. Furthermore, it can negatively affect mental health, leading to problems like tension and depression.
- How can I naturally enhance my sleep quality?
There are several realistic methods to enhance sleep quality. Some useful techniques have to stick to a constant sleep plan, trying herbal treatments like valerian, drinking sleep-promoting teas, utilizing white noise apps, making a dark sleeping atmosphere, replacing an old mattress, decreasing blue light direction before bedtime, practicing meditation, entertaining in regular exercise, doing yoga, sidestepping late-night eating, understanding sleep breathing practices, and consulting a doctor if sleep problems continue.
- What if I still have a problem sleeping despite trying these methods?
If you are experiencing sleep problems even after implementing lifestyle changes, it may be an expression of an underlying sleep disorder or medical condition. In such issues, it is advisable to pursue help from a healthcare provider or a sleep specialist who can analyze and manage the root cause of your sleep issues.
- Is the amount of sleep the same for everyone?
No, the suggested amount of sleep changes based on age. While grown-ups between the ages of 18 to 65 normally require at least 7 hours of sleep per night, more youthful individuals and seniors may need slightly more or less sleep.