Researchers from OnePoll, on behalf of retailer Mattress Firm, surveyed 2,000 U.S. adults. Only 21% of those surveyed, reported that they get “very good” quality sleep and 52% reported that they get less than 6 hours of sleep each night.
According to Healthline, consistently getting less than 7 hours of sleep a night can lead to health issues. “During sleep, your body heals itself and restores its chemical balance. Your brain forges new thought connections and helps memory retention.”
There are many factors that affect the quality of our sleep. The time we actually go to bed, an uncomfortable mattress or pillow, what we eat and drink before bed, and more often than not, the stressful events from our day that run through our mind while we try to sleep.
There may not be a whole lot we can do to control the stressful events that happen throughout our day, but we can take control of our sleeping habits and nighttime routine. Once we have better quality sleep, all other areas of our lives will improve as well.
The Effects of Poor Quality Sleep:
A lack of sleep can actually cause health and mood issues. This list is just a few negative effects poor quality and quantity of sleep has on our lives.
- Lack of concentration
- Becoming moody, emotional, quick tempered, irritable
- Anxiety and depressive symptoms
- Difficult time learning
- Decreased creativity
- Greater likelihood of car accidents
- High blood pressure
- Weight gain
- Weak immune system
- Fatigue
- Impaired memory
- Wrinkles and dark circles
How to Get Better Quality Sleep:
There are many things we can do to get better quality sleep and to create a healthy bedtime routine. Consistency is key. Try out these many tips to find out what works best for you!
During the Day.
The actions we take throughout our day can affect our sleep each night. If you struggle with sleep then it may benefit you to be mindful of your actions throughout your day.
Lack of sleep or bad quality sleep can cause fatigue and sleepiness throughout the day. It may be tempting to take naps during the day but try to avoid this. Taking naps during the day can disrupt your sleep at night.
Avoid using your bed as a hangout or workspace. Many people now work from home. It may be tempting to sit up in bed in the morning and grab your laptop or phone. Try and establish your bed as a workfree zone. Designating your bed for sleep and only sleep will help you to train your brain to go to sleep when you get in bed each night.
Limit alcohol consumption and heavy meals before bed. If you are hungry, have a light, healthy snack such as fruit or veggies.
According to the Cleveland Clinic, caffeine can stay in your bloodstream up to 10 hours after consumption. Try and limit caffeine 6-8 hours before bed, 10 hours if you are very determined!
Research shows that moderate daily exercise increases quality sleep. Exercising daily will not only help you fall asleep faster, but it will also improve the quality of sleep you are getting. Just make sure you don’t workout to close to bedtime.
Technology.
Studies show that blue light from our computers and phones can suppress our body’s release of melatonin which can negatively affect our sleep. There is debate over whether blue-light blocking glasses are actually effective or not but what I can tell you is that, last year when I began working virtually, I was on my computer all day for work and then all evening for personal work. I was getting bad headaches and eye aches. I invested in a pair of blue-light blocking glasses and my headaches decreased. This may be the placebo effect but either way, I don’t get nearly as many headaches.
Limit or stop using technology an hour before bed time. Designate this time for calming and relaxing activities.
Keep your phone on silent or vibrate and turn off all notifications, which will prevent it from waking you up while you sleep. Keep your phone away from your bed when you go to sleep. Keeping your phone far away from your bed at night will prevent you from checking it when you wake up in the middle of the night.
Creating a Conducive Environment for Sleep.
Invest in a comfortable mattress, pillow, and bedsheets. I recently began going to a chiropractor and he recommended this pillow. I no longer wake up with neck aches or headaches.
Keep your room cool. Due to our body’s natural hormones, our temperature drops a degree or two at night. This causes us to become hot while we sleep. Typically, we sleep better when we’re cooler. You may also get hot at night due to sleeping with a partner, child, or pet. You can set your thermostat timer a few degrees cooler when you get into bed, open a window, or use a fan. Keep your room cool and you will have an easier time falling asleep and get better quality sleep.
If the light coming in your window is bothersome, invest in blackout curtains. These can help you stay asleep when cars drive by or if you have a street lamp outside of your window. They will also help you stay asleep after the sunrise.
If you live in a noisy neighborhood or have a busy household, you may want to get a white noise machine or just a simple desktop fan for the side of your bed. Not only can white noise machines block out unwanted sounds, but it can help you fall asleep faster, fall into a deeper sleep, and prevent you from waking up throughout the night.
Before Bed.
While getting ready for bed each night, take a nice, warm bath or shower to relax after a stressful day. Use a relaxation body wash or bath bomb. After your relaxing bath or shower, get in some cozy pajamas and fuzzy socks then get down on your yoga mat for some relaxing stretches.
Make some calming tea such as sleepy time or chamomile, then get under some cozy blankets or sheet.
Calming Activities.
About an hour before bed, start your healthy and calming bedtime routine. Use this time to wind down from a stressful day.
Dim your lights, put on some relaxation body lotion, essential oils (toxic to pets), or pillow mist.
Sip your tea and enjoy some relaxing music while you read a book or do some journaling. Gratitude journaling is a great way to end the day on a positive note.
To get to sleep.
Turn the lights out at the same time every single night. This includes weekends and holidays. Get your body into a predicable routine.
If you do not have blackout curtains or a white noise machine, you can use an eye mask or earplugs.
Listen to a meditation app or podcast. Meditation can help you to fall asleep faster and deeper.
A few popular options:
I love the podcast Tracks to Relax. Nothing on this earth puts me to sleep faster. The second I turn it on, I am out like a light!
Try these tips for a few weeks to a few months in order to find what works best for you.
If you are still having a lot of trouble sleeping, talk to your doctor about a sleep aid. You can always try Melatonin, a natural, over the counter supplement.
For You:
If you want the PDF Cheat Sheet, download it here.
If you liked this article, sign up for my newsletter here for your free Weekly Wellness Checklist and valuable, weekly emails!