Just like in every aspect of human life, quality is better than quantity when it comes to sleep. According to scientists, human beings should have at least six hours of sound sleep during the night. It is discovered that sleeping well for those hours helps an individual to achieve maximum rest of their bodies and minds. The individual should not awaken more than once to achieve maximum quality sleep. However, you can sleep longer in case your health condition is not good.
Benefits of good quality sleep include :
- Improved memory – human mind processes and stores information better.
- Lowered blood pressure – restful sleep causes relaxation that reduces blood pressure, the probability of stroke and heart attacks.
- Reduced stress and depression – sound slumber helps the body reduce the production of stress hormones.
- Improved moods – better sleep helps an individual to stay calm, reasonable and controlled.
- Keeping your heart healthy by reducing stress and inflammation on your cardiovascular system.
- A quality slumber can act as a painkiller for anyone experiencing some pain such as headaches, joint aches, and backaches among others.
Tips for Achieving Better Quality Sleep
Majority of the people are not aware of the things they can do to achieve maximum quality night time sleep. Below is a list of essential tips that will make your sleeping better and help you physically, mentally, and emotionally.
- Avoid caffeine late in the day – caffeine is advantageous to enhance focus, increase energy, and attentiveness. Consumption of caffeinated products in the evening stimulates the nervous system and may hinder your body from relaxing naturally.
- Reduce daytime siestas – short naps are advisable during the day. Nevertheless, taking long and irregular naps can adversely affect the quality of sleep that one gets during the night.
- Consider a Melatonin Supplement – these are sleep aids that are commonly used to treat insomnia. The drug supplements melatonin is the hormone that tells the brain when it’s time to sleep.
- Be consistent in the time you sleep and wake up.
- Avoid alcohol – taking alcohol can lead to increased sleeping apnea symptoms, disrupted sleeping patterns, and snoring, among others.
- Improve your bedroom environment – the room should be kept partially dark, noise-free, and the bed should be comfortable. The room temperature should as well neither be too warm nor cold.
- Take a shower before going to bed.
- Avoid taking a lot of fluids before bed – drinking too many fluids causes Nocturia (excessive urination) which interferes with the night’s sleep.