We’ve all had those days where we feel so exhausted, no amount of caffeine can give us the energy to make it through the day – that can be a sign that it’s time to get better sleep. Quality sleep is incredibly important for our health and well-being, not only in the moment, but in the long-term too. In this article, we’ll explore why it is so important to make sure that you are getting quality sleep every night, and how it can positively impact your life. Read on to learn more about how you can start sleeping better and living healthier!
1. The Benefits of Quality Sleep
Sleep is essential not just for the way we feel in the morning; it’s integral to our overall physical and mental wellbeing. Evidence shows that people who experience quality sleep benefit in the following ways:
- Enhanced cognitive function: Improved memory and concentration are just some of the cognitive benefits from getting quality rest. Neuroplasticity is strengthened, allowing for better decision making, quicker reactions, and faster problem solving.
- Improved physical health: Quality sleep helps to boost the immune system, enabling us to fight off disease better. This reduces our stress levels and helps to manage our weight as the metabolic system works more efficiently.
- Lower stress levels: Because the body metabolizes hormones like cortisol better, there is a balance of stress levels that’s far more ideal and keeps anxiety at bay.
Having the recommended seven to nine hours sleep per night is beneficial and recharges our batteries, one of which is energy levels. Research has revealed that the overall quality of our sleep matters, too—it’s not just the amount.
Quality sleep creates less overall fatigue in the body, which, in turn, helps us to be more productive while awake. A good night rest is important for our physical, emotional, and mental wellbeing.
All of these benefits, along with the improved alertness and better moods, go to show just how integral quality sleep is. Each person should find a sleep routine that’s right for them, so that quality can be attained.
2. Unlocking Your Sleep Potential
Everybody has different sleep habits and sleep needs, but one simple action can help nearly everyone get the rest they need: . It’s not hard—just look for the factors below that can interfere with your rest and start problem solving.
Sleep Environment
Take a few moments and identify things in your environment that could be sabotaging your sleep. Here are some questions to ask yourself:
- Is there too much noise or light in the room?
- Are there digital displays or bright lights that could be distracting?
- Is my mattress or pillow too hard or too soft?
- Is my temperature too hot or too cold?
Once you’ve identified the factors in your environment that might be disrupting your sleep, it’s time to start taking action. You don’t necessarily need to invest in new items—for instance, if your bedding is uncomfortable you can start by using extra blankets to make it softer. Or if you’re bothered by light, try blackout curtains or an eye mask.
Bad Habits
Other things that may be getting between you and a good rest are bad habits. We all have them and that’s o.k., the important thing is to become aware of them and start to break them. Take a few moments to think about things that you do which could be preventing you from getting good sleep, like:
- Exercising too close to bedtime
- Eating too much before bed
- Drinking too much caffeine
- Using screens too late at night
Once you know what your bad sleep habits are, it’s time to start replacements that lead toward healthier and more restful sleep. For instance, if you tend to eat a lot right before bed, try one of these ideas instead:
- Do gentle stretches in bed
- Read a book
- Take a warm shower or bath
isn’t something that takes place overnight. But by being more mindful of both your sleep environment and behaviors, you can help create an environment for better sleep.
3. Uncovering the Risks of Poor Sleep Habits
We often take sleep for granted, forgetting that it’s an essential component of our overall health and wellbeing. But sleeping too little can have dire consequences, from weakness and fatigue to memory problems and concentration issues. Poor sleep habits are linked to a myriad of physical and mental health conditions, such as type 2 diabetes, heart disease, depression, and PTSD.
Lack of Sleep Can Impact Judgment and Cognitive Skills
If you don’t get enough sleep, you’ll start to feel increasingly sluggish during the day. This can have a dramatic effect on your everyday life, causing you to appear unfocused and less productive in your work or personal life. Poor sleep habits also interfere with your ability to make informed decisions; research suggests that lack of sleep can interfere with our ability to recall relevant facts and make sound judgments.
Stress Increases with Poor Sleep Quality
Most of us experience stress at one time or another, whether from work, school, or family obligations. But chronic stress associated with poor sleep habits can throw us into a downward spiral. Not getting enough sleep can lead to a weakened immune system, increased irritability, and lethargy. All of these can further compound the feelings of stress and anxiety.
Tips for Better Sleep
- Create a calm and comfortable sleeping environment
- Avoid electronic gadgets before bed
- Establish a consistent sleeping schedule
- Exercise regularly
- Cut down on caffeine late in the day
- Unwind with relaxation techniques
Although getting enough restful sleep may seem like an impossible task, by understanding the risks of poor sleep habits and taking steps to improve your sleep habits, you can be well on your way to a better night’s sleep.
4. Making Sleep a Priority for a Healthier Life
Sometimes it can seem like everyday life demands that you ‘burn the candle at both ends’. But when it comes to your health, prioritizing sleep is one of the most important decisions you can make. Here’s why:
- Sleep boosts your immunity: When you don’t get enough sleep, your body’s natural defenses start to become weakened and can leave you more prone to becoming ill. Getting the right amount of rest can help your body produce healthy cytokines, which are proteins that fight infection and inflammation.
- Sleep improves your decision-making skills: Concentration and focus become impaired when you don’t get enough sleep, which in turn makes it difficult to make plans, organize tasks, and problem solve. When your brain is well rested, it is better able to process information and come to sound conclusions.
- Sleep helps to regulate mood: Lack of sleep has long been linked with mental health issues such as depression and anxiety. Studies have shown that not only do people with depression often struggle to get enough sleep, but their sleep deprivation can, in turn, exacerbate their symptoms. Getting the right amount of shut-eye can go a long way to helping improve mental health and regulate mood.
It’s easy to get into the habit of staying up late to finish chores or watch that extra show, but doing so will have consequences. It’s essential to make a conscious effort to prioritize rest and ensure you’re getting enough sleep every night. You can start by aiming for a set bedtime and sticking to it.
Of course it’s not enough to just ‘aim for’ 7-9 hours of sleep every night. To truly make rest a priority, it’s worth establishing a bedtime routine that helps you relax too. Whether that’s meditation, taking a warm shower, or reading a few pages of your favorite book, find something that helps your body and mind know that it’s time for sleep.
Don’t underestimate the power of change that such a simple habit can have on your entire life. Give yourself the gift of quality sleep—and a healthier, more productive life!
