How to Improve Your Sleep Quality?
Written by Rania Jaber, MPH, MSc in Global Health
Getting proper, restful sleep is essential for maintaining our health and well-being. Sleep is just as important as physical activity and a healthy diet. While occasional sleep difficulties are common, ongoing poor sleep can contribute to serious health problems.
As we get older, restless sleep and waking up feeling tired become more common. Total sleep time may decrease, and changes in our body's internal clock can affect how our body responds to daylight and darkness and regulates sleep-wake cycles. This makes it harder to fall asleep and stay asleep. Hormonal changes during perimenopause can also affect sleep quality. Sleep disruption is one of the most common, frustrating symptoms of perimenopause. Many women have trouble falling asleep or staying asleep due to hot flashes and night sweats.
This article provides an overview of why quality sleep is important and offers practical tips to improve your sleep quality.
Please note, this information is intended for educational purposes only and doesn't replace medical advice.
Why Is It Important to Get Proper, Restful Sleep?
Quality sleep means getting enough uninterrupted, refreshing sleep that allows the body and mind to recover properly. Research suggests that during sleep, your brain remains active, supporting learning, memory, and creativity.
While you are sleeping, the brain clears away toxins through a natural drainage system. It was found that some of these waste products removed from the brain during sleep are associated with conditions such as Alzheimer's disease. Also, the body needs sleep as a time of repair and recovery.
Benefits of Quality Sleep for Our Health
Getting quality sleep helps:
Improve heart health.
Boost mood.
Reduce stress.
Help manage anxiety.
Improve brain performance, such as focus, attention, and memory.
Strengthen the immune system and reduce the risk of illness.
Support metabolism and help maintain a healthy weight.
Not getting enough sleep might raise the risk of :
Heart problems.
Dementia.
Stroke.
How Much Sleep Do We Need?
We need proper, consistent daily hours of sleep. One day of good sleep, like catching up on sleep during the weekend after a whole week of irregular sleep patterns, does not fully reverse the effects of sleep deprivation.
Sleep needs vary by age, but the general recommendations include:
School-age children need at least nine hours of sleep per night.
Teenagers need 8-10 hours per night.
Adults need 7 hours or more of nighttime sleep.
Older adults generally need the same amount of sleep (at least 7 hours), but their sleep might be lighter or more disrupted due to health concerns and different medications.
How to Improve Sleep Quality?
Establish a daily sleep routine, also referred to as sleep hygiene
A 2020 review found that having irregular sleep patterns can negatively affect sleep quality. Healthy bed routine habits may include:
Going to bed and waking up at the same time every day, including weekends, helps maintain your internal sleep-wake cycles.
Setting a regular 7-8 hours of sleep schedule daily.
Allowing time before bed to wind down and relax by listening to calming music, reading, taking a warm shower, or trying sleep meditation.
Avoid using electronic devices such as TVs, tablets, and mobile phones for 1-2 hours before bedtime. Blue light from these devices may disrupt sleep. You can wear glasses that block blue light or turn off the TV.
Write a to-do list for the next day to help reduce your worries and put your mind at ease.
Create a comfortable sleep environment
The ideal sleep environment should be:
Quiet and peaceful.
Cool in temperature.
Dark or dimly lit.
Don't force sleep
If you are unable to fall asleep, try not to force it; relaxing in bed or getting up briefly to do a calming activity may help sleep come naturally.
Improve your diet
Avoid going to bed hungry or having heavy meals before bed.
Limit stimulants such as caffeine, alcohol, and nicotine close to bedtime.
Research found that ingesting caffeine late in the evening reduced total sleep time by 45 minutes and total efficiency by 7%.
Regular exercise
Research suggests that regular physical activity helps improve sleep quality by:
Increasing the amount of deep sleep.
Reducing stress and anxiety levels.
Enhancing mood and overall well-being.
Even moderate amounts of exercise can be beneficial. Studies indicate that 30 minutes of daily aerobic activity may lead to noticeable improvements in sleep quality, with moderate aerobic exercise appearing particularly effective.
Avoid intense, energetic activity 90 minutes before bed
The timing of exercise may also influence sleep. Some people have noticed that exercising too close to bedtime may interfere with their ability to fall asleep. This may occur due to:
Exercise triggers the release of endorphins, which increase brain activity and alertness.
Physical activity raises body temperature, signaling the body to stay awake rather than to prepare for sleep.
For this reason, it is generally recommended to avoid vigorous exercise within 1-2 hours of bedtime. However, this effect doesn't apply to everyone. Some individuals can work out in the evening and still have restful sleep.
Get outside and increase daylight exposure
Exposure to natural sunlight for 30 minutes daily may help regulate your circadian rhythms, improve daytime energy, and support better sleep quality.
Limit late or long daytime naps
Long or late afternoon naps may interfere with nighttime sleep. However,the effect of napping varies from person to person. Some studies suggest that napping may benefit professional athletes and not affect their sleep quality. If you are used to napping during the day and it doesn't affect your night sleep, there is nothing to worry about.
Consider taking melatonin supplements
Melatonin is the sleep hormone that signals your body to relax and prepare for rest. Consult a health care provider before taking melatonin or any supplements.
Other supplements that may support relaxation
Magnesium.
Omega-3.
Zinc.
Make sure to introduce supplements one at a time to monitor for benefits and sensitivities.
Invest in a comfortable bed mattress and pillow
A supportive mattress and comfortable pillow can make a significant difference in sleep quality.
Reserve your bed for sleep and rest
Avoid using your bed for work or other stimulating activities. This helps strengthen the mental association between bed and sleep.
Taking Sleep Medication Safely
If your sleep problem is consistent and you want to consider taking sleep medications, first consult your physician and make sure to:
Inform your doctor about all medications and supplements you are taking to avoid interactions.
Use the lowest effective dose for the shortest possible period.
Follow your doctor’s instructions carefully.
While using sleep medications:
Continue practicing healthy sleep habits.
Avoid alcohol.
Do not drive or operate machinery if you feel drowsy
Follow the doctor's instructions.
Report any side effects, such as headaches, abdominal discomfort, changes in appetite, dizziness, and strange dreams.
When to Seek Medical Help?
Seek medical advice if you have a persistent sleeping problem or if symptoms are interfering with your ability to have restful sleep. Examples of symptoms include:
An urge to move your legs.
Loud snoring.
Pauses in breathing during sleep.
Burning pain in the stomach, chest, or throat.
These symptoms may be linked to conditions such as :
Restless leg syndrome
A neurological disorder characterized by uncomfortable sensations in the legs and an urge to move them.
Gastrointestinal reflux disease
A chronic condition in which stomach acid flows back into the esophagus, causing heartburn and regurgitation.
Insomnia
Inability or difficulty falling asleep or staying asleep despite having an appropriate sleep environment and routine. Insomnia may be short-term, lasting a few weeks or months, or long-term, lasting three months or longer.
Sleep apnea
A condition in which breathing repeatedly stops or becomes reduced during sleep due to airway blockage. Untreated sleep apnea may increase the risk of other health problems.
Treatment options may include medications, lifestyle changes, or cognitive behavioral therapy.
Final Thoughts
Quality, restful sleep is an essential part of maintaining physical and mental health. Adopting healthy sleep habits, having a consistent routine, and addressing sleep problems early can significantly improve overall well-being and quality of life.
Small, consistent changes to your daily habits may lead to meaningful improvements in your sleep over time.
Sources
Mayo Clinic, Restless Leg Syndrome.
John Hopkins, Exercising For Better Health.
Harvard Health Publishing, 8 Secrets to a Good Night's Sleep.
Mayo Clinic. Sleep:6 Steps to Better Sleep.
Mayo Clinic. Gastrointestinal Reflux Disease.
Sleep Foundation. Perimenopause and Sleep.
Government of Canada. Sleep Apnea.
Healthline. Top 15 Proven Tips to Sleep Better at Night.
News in Health. Good Sleep for Good Health.
Better Health. How to fall asleep faster and sleep better.
