How to improve your quality of Sleep


Getting good quality and adequate sleep is essential for a healthy mind and body, good sleep is a vital indicator of your overall health, poor sleep quality indicates some deep down physical ailment. The national sleep foundation recommends that adults in the age group of 18-64 require 7-9 hours of sleep each day, seven hours being the least, and majority of people in the developed world hardly get 6 hours of sleep each day. This has lead to chronic sleep deprivation and chronic fatigue. There are many things in the modern lifestyle that are interfering with natural sleep patterns.

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Sleep is not a priority for most people and nervous system stimulants like coffee and energy drinks, sedentary lifestyle and excessive use of electronics is interfering with the natural circadian rhythms. Researchers explain a few indicators of sleep deprivation; for example your mood after 6 or less hours of sleep, do you feel fatigue, do you feel lack of energy and concentration, do you feel sleepy when you drive and do you depend on caffeine to get you through the day? If answer to all of these is yes then you are sleep deprived.


If there is no illness or sleep condition like insomnia then you should be getting good and adequate sleep.  There are ways to improve your quality of sleep, sticking to a schedule is very important, sleep on the same time everyday and even on the weekends. You will need to exercise daily and get at least 1 hour of relaxing time before sleeping. That relaxing time should not include your phone or tablet, reading a book is mostly recommended. Taking a warm shower in that relaxing time can help you sleep well. Make it sure to sleep on a comfortable mattress and pillow.

You should not do any strenuous exercise just before the bedtime, this can cause a mental arousal and your inability to sleep. Take your meal at least 2 hours before bedtime. Do not drink caffeinated drinks after 6 pm, caffeine is present in coffee, tea, chocolates, soda drinks and energy drinks. Avoid alcohol and smoking, and sleep in a comforting environment; dim light, no outdoor sounds, and the room shouldn’t be too hot or too cold. If your sleep partner snores you need to do something about it.

Remember, we are not designed to be on the go 24 hours a day, so it is important to get a down time, you need to relax before going to bed, make a list of to-do tasks, so that you don’t worry about them through the night.