Numerous surveys claim that around 30% of the worlds’ population complain about tiredness. The main reason for tiredness was inadequate sleep. They need better sleep to remain energize throughout the day. Many factors deteriorate the quality of sleep. So, how to get better sleep. Let’s look some of the factors that can help improve the quality of sleep.
How to improve sleep quality
- Have a grand Breakfast:
Scientific studies have proved that having a healthy breakfast containing cereals and pulses have positive health outcomes. Cereals in the morning reduce the levels of the stress hormone (cortisol) in your body. The rise in cortisol hormone level can affect the sleep quality.
- ‘Mini’ Lunch and light Dinner:
Following big breakfast, the lunch should be ‘mini’, and dinner should be light. Having a light dinner, 2-3 hours before sleep can give you a sound sleep.
- Have more fiber:
Soluble fibers are known to slow down the rate of absorption of sugars. Hence, it can produce steady energy levels all day out. Disorder of glucose metabolism can cause sleep apnea.
- Have more Vitamin C and B Vitamins:
Many studies have pointed towards the correlation between Vitamins and sleeping disorder. Research have suggested that Vitamin C can improve blood vessel function resulting in sleeping disorder. While B vitamins are involved in the process of converting blood sugar into usable energy. As discussed earlier disturbance in glucose metabolism can cause the sleeping disorder.
- Stay hydrated:
Lack of proper water in our body means loss of electrolyte and fluid imbalance. Water also helps in detoxifying the body. Hence, even mild dehydration can cause a disturbance in normal metabolic activities of the body. For sound sleep keep the body well hydrated. Consume foods that naturally contain water, such as buttermilk, cucumbers, watermelons, etc.
- Clear Nasal Congestion:
Nasal congestion is often related to sleep apnea. There are various factors that cause nasal congestion. Some of them are chronic sinusitis and common colds. These can be cured by Nasal drop treatment. For more serious complication surgery is required.
- Avoid Coffee and Caffeinated beverages
Caffeine can bring alertness for a couple of hours. However, studies have indicated that caffeine has sleep disruptive effects. Regular intake of caffeine is associated with daytime sleepiness.
- Avoid alcohol
Alcohol can interfere with the body’s natural circadian rhythms. It can cause a rise in blood pressure and a heart rate at night. This can disturb your regular sleep duration. Further, it can hamper the body’s responses to internal and external stimuli. Alcohol can cause sleep induced breathing abnormalities.
- Sleep in a cool room
Scientists have suggested that the optimum sleeping temperature is 20°C to 28°C. Anything cooler or warmer can wake you up in the middle of the sleep.
- Sleep in multiple of 90 mins and Awake fresh:
Sometimes we feel sleepy even after having 10 hours of sleep. It is because you are awake at odd hours. To feel fresh on waking, it is not important how much you slept, but where in your sleep cycle you woke up. It is recommended that you sleep in multiple of 90 minutes. It is the average sleep cycle length.
- Do Yoga and Meditation:
Exercising Yoga regularly can make your internal organs perform better. It can improve the blood circulation as well as the intake of oxygen into the body. You can also do meditation, as a way to decrease your stress level that always eats up your energy. Scientific observation concluded that Yoga practice can result in better sleep quality, lot of energy and mental stability.
- Avoid watching TV or Computer for long:
This is because the light from these equipments can deceive your brain by suppressing melatonin. A hormone secreted after sunset that makes the brain sleepy. Hence, low melatonin levels can avert your sleep, even though you are exhausted.
- Avoid Smoking:
Nicotine is a stimulant and smoking close to bedtime makes difficult to fall asleep. Research work implicates that Sleep disturbance is more prevalent among smokers due to nicotine.
- Power Nap:
Power nap during a day can re-energize you, but it has to be for 10- 20 minutes. After 20 minutes, your brain will move to deep sleep or called Slow Wave Sleep. SWS (Slow Wave Sleep) is the deepest phase of the sleep. If you nap too long and awake during the slow wave sleep phase, you will feel groggy and disoriented. Studies have implicated that reduction in slow wave sleep can disturb overall sleep duration. It was linked to waking sleep imbalance.
Psychological factors affecting Sleep Quality
So far, we have seen the physiological factors that influence sleep quality. Now we will see some psychological factors. The psychological conditions like depression, anxiety, anger, etc. can affect the sleep quality.
The following tips allow you to understand how to sleep better under psychological stress.
- Keep Negative thoughts away:
- Anxiety and Stress:
Negative thoughts can bring depression. Some research has supported the fact that poor sleep quality is due to high negative and low positive emotions. Keep negative thoughts away. It will help your mind to calm down and get better sleep.
Stress and anxiety can disturb the quality of your sleep. Personal or work-related stress will make you deprived of sleep. Likewise, anxiety can also cause lack of sleep. Studies suggested that Anxiety can cause sleep disturbances.
Sleep deprivation due to psychological factors can bring abnormalities. It can cause loss of slow wave sleep and earlier appearance of REM (Rapid Eye Movement).
Quick tips on How to get more Energy
- Get at least an hour of sunlight per day
- Exercise each day to alleviate core body temperature
- Follow for a consistent “sleep time” and “wake time.”
- Avoid big meals before bedtime
- Use natural stimulant like Ginseng
- Take some multi-vitamins