If you lived for 60 years, you would have spent 20 years just sleeping. That’s right; we spend a third of our lives snoozing away. But sleep is more than that. Many important brain and body functions happen when we’re switched off.
Our body gets rid of fatigue and prepares itself for the next day, and our brain organizes information, makes new memories, and becomes more creative as we sleep.
It’s not just the quantity that matters. The quality of sleep is very important for these critical recovery functions. Ever slept for 8 or 10 hours and still felt exhausted and tired the next day? Other times, you just took a small nap and felt so refreshed that you pull an all-nighter.
Our sleep has three phases:
● Light sleep
● Deep sleep
● Rapid eye movement (REM) sleep
All three stages are important for our mind and body, and their appropriate balance makes up the quality of our sleep. If our sleep quality or quantity is not right, it starts affecting our behaviours and attitudes.
How Poor Quality Sleep Affects Us
The first thing you will notice is that you will get more irritable, quickly get angry, and lose your temper. You may also develop more cravings for foods that are high in sugar and calories. You may feel sleepy and exhausted the next day, and that can affect a person’s performance, their studies, and their rational decision-making.
At times, sleep deprivation and poor quality of sleep can also lead to road accidents and major injuries. If sleep problems continue for a long time, they can negatively affect our health, putting strain on our heart and other organs.
Tips To Optimize Sleep Quality
Proper management of your daily routine can greatly impact the quality of your sleep. Having said that, here are eight effective and natural tips to optimize your sleep and help you wake up feeling refreshed and energized every day.
Get plenty of natural light
Did you know that exposure to natural light helps regulate your circadian rhythm, which is your body’s internal clock? Your circadian rhythm tells your body when to wake up and when to sleep. Getting enough natural light during the day can help reset your circadian rhythm, making it easier for you to fall asleep at night.
Limit caffeine intake
These are stimulants that can interfere with your sleep. Caffeine blocks the effect of adenosine, a neurotransmitter that promotes sleep. It increases the level of cortisol, a stress hormone, which makes it harder to sleep. So, it’s best to limit the intake of these substances.
Avoid napping during the day
Taking a nap during the day can affect the body’s natural cycle and make it harder to fall asleep at night. Napping can also reduce the amount of deep sleep at night, which is important for physical restoration and repair. If you need to nap, limit it to no more than 20 to 30 minutes. A brief afternoon siesta is fine, but avoid napping too close to bedtime.
Try progressive muscle relaxation
Progressive muscle relaxation is a technique that involves tensing and relaxing each muscle group in your body to promote relaxation. This technique can help reduce muscle tension and lower your heart rate and blood pressure, making it easier for you to fall asleep.
It can also reduce symptoms of anxiety and depression, which are often associated with sleep disturbance.
Manage your room temperature
How cool your bedroom is can have a deep impact on your sleep quality. Your body temperature naturally drops as you fall asleep, so keeping your room temperature cool, ideally between 24 to 26 degrees Celsius, can help facilitate this process.
A cooler room can also help you sleep deeper, which is important for physical and mental restoration.
Avoid heavy meals before bed
Eating a big meal before bed can cause indigestion, which can make it harder to fall asleep. Your body needs some time to digest the food, and eating too close to bedtime can interfere with your sleeping process. Instead, try to eat light, healthy meals at least two to three hours before bedtime.
Make sure that your bed is comfortable
Having a cozy bed is essential for a good night’s sleep. Your mattress should provide adequate support to your body to help prevent pain and discomfort. A comfortable bed can help you relax and fall asleep more easily.
Invest in blackout curtains
Light exposure can interfere with the production of sleep hormones like melatonin, which can make it harder to sleep. Blackout curtains can help block out light and create a restful environment for sleep. This can be especially important for people who work night shifts or live in urban areas with bright street lights.
Remember, getting a good night’s sleep is not a luxury—it’s a necessity. Implementing these tips into your daily routine can make a significant difference in the quality of your sleep and overall health.
By managing your daily routine, creating a sleep-friendly environment, and using natural sleep aids, you can ensure that you sleep well and wake up absolutely fresh and ready to tackle the day ahead.
For more tips on how to improve your sleep and overall quality of life, contact us at Calgary Integrative Medicine today.
