How Can Quality Sleep Be Promoted At Night?

Your sleep cycle is divided into stages that alternate between REM (rapid eye movement) sleep and NREM (non-rapid eye movement) sleep. The duration of a full sleep cycle is roughly 90 minutes, and it occurs numerous times during the night. 

Three distinct phases make up NREM sleep. You sleep lightly and quickly roused in stage 1. In stage 2, your body temperature starts to decrease, and you start to get detached from your surroundings. Stage 3 is when you transition into a deep sleep. Sometimes referred to as slow-wave sleep, during which your breathing slows, and your muscles relax. We suggest you visit the lung and sleep clinic since they believe that it is critical to restorative sleep. Moreover, lack of sleep also affects bodily recovery and growth. Additionally, a healthy body strengthens the immune system and other vital physical functions.

Your brain is most active during REM sleep, which is the final stage and occurs close to when you are awake. It is thought that REM sleep is crucial for cognitive processes, including memory and learning.

This blog is about how you can improve the quality of your sleep at night. Follow the tips given below so you can sleep properly every night. 

How To Get A Better Night Sleep?

Your emotional and physical health can be directly affected by the quality of your sleep. If you do not sleep well, it can have a negative impact on your emotional stability, productivity, daily vitality, and weight. However, a lot of people struggle to get proper sleep. The sleeping issue has become very common in the current generation. There will be several reasons for this, like anxiety and depression. 

When you are wide awake at 3 am in the morning, then getting a decent night’s sleep may feel like an impossibility. However, you have a lot more control than you probably realize over your sleep quality. There are many chances that your daily routine will be the major reason behind your bad sleep. In other words, the way you feel throughout the day often depends on how well you sleep at night.

Unhealthful daytime behaviors can negatively impact your mood, brain and heart health, and immune system. Additionally, poor lifestyle decisions can affect your creative mind. However, if you try out the following advice, you will get better sleep at night. Better sleep will enhance your health, and you will feel and think better during the day.

Control Your Exposure to Light

Your body produces a hormone called melatonin. This hormone helps control your sleep-wake cycle and is affected by exposure to light. Your brain releases melatonin in different quantities at night, making you drowsy and easily asleep. Additionally, it also makes you more awake. However, many factors of a disturbed living style will affect your circadian rhythm. As a result, the amount of melatonin your body produces eventually decreases. The followings are some tips for controlling your exposure to light:

Expose yourself to the bright sunlight 

It is better to get up closer to the time. For instance, have a coffee outside or have breakfast next to a window that faces the sun. You will become awakened by the light hitting your face.

Spend more time outside in the daylight

Instead of walking your dog at night, take a break from work and walk outside in the sunshine. Additionally, exercise outside, or go to the gym in the morning.

Avoid using bright screens a few hours before bed

Your phone, computer, tablet, and TV all emit blue light, which is particularly annoying. Using devices with smaller screens, lowering the brightness, or utilizing light-altering software like eye filters will be comfortable at night.

Refuse to watch late-night TV

In addition to suppressing melatonin production, many TV shows are stimulating rather than relaxing. Instead of watching shows try listening to audiobooks or music.

Never read with a backlit device

Backlit tablets are more distracting than smart devices without an internal light source.

Make sure the room is dark when it’s time to go to bed

Block light coming from the window. Use thick shades or drapes. Additionally, you can also use a sleep mask. Furthermore, think about hiding any light-emitting electronics.

Stay In Tune with The Normal Sleep-Wake Cycle Of Your Body

The most difficult way to improve your sleep is to make a sync between your body’s natural circadian rhythm and yourself. Changing your sleep pattern by an hour or two can make you feel much more rested. Furthermore, maintaining a regular sleep-wake routine will be more energized than sleeping the same number of hours at various times.

Make a consistency between bedtime and wake-up time

This enhances the quality of your sleep and helps your body’s biological clock function accurately. To eliminate tossing and turning, select a time to go to bed when you feel tired or drowsy. You should not need an alarm if you are getting enough sleep to wake up naturally. You might need to go to bed earlier if you need an alarm clock.

Do not change your sleep routine on the weekend

Jet lag symptoms will be worse if your weekend and weekday sleep habits diverge. Try to take a short nap in the afternoon rather than sleeping for late hours. By doing this, you can maintain your sleep debt without interfering with your regular sleep-wake cycle.

Be wise when taking naps

Take a nap if you did not sleep properly at night. However, the downfall of this can also make it harder for you to get to sleep or stay asleep at night. To take a nap in the early afternoon, do not drag it for more than 15 to 20 minutes.

Be Smart About What You Eat and Drink

Your eating habits during the day impact how well you sleep. Particularly before bedtime.

Adopt a heart-healthy diet.

The greatest impact on your sleep quality and general health can be had by overall eating habits rather than by any particular foods. A Mediterranean-style diet low in red meat and high in fruits make it easier for you to fall asleep. Try to eat healthy fats, vegetables, and other nutrients to stay asleep for longer.

Limit your intake of processed sugar and carbs meals

Consuming a lot of refined carbohydrates and sugar throughout the day can make you wake up at night. Consume white rice, pasta, and white bread to prevent falling asleep deeply and restfully.

Do not eat a lot at night

Try to make dinnertime earlier in the evening, and stay away from fatty, rich foods two hours before bed. Acidic or spicy foods might upset your stomach and cause heartburn.

Do not consume alcohol before bed. 

A nightcap may help you relax, but when you leave the house, it disrupts your sleep pattern.

Nighttime Snacks May Help You to Sleep

A small snack before bed may help some people sleep better. However, this does not work out for every person. Some people find it more difficult to fall asleep when they eat before. This happens due to low digestion. If you require a snack before bed, try the following: 

• Yogurt or milk 
• Fruit
• Salad
• Sandwich 
• Chips