10 Ways To Improve Your Sleep Quality

Published at:

Troubled sleep can lead to a lot more than just being grumpy through the day. Heres a guide on how to get better sleep by incorporating some of the best Qurist fixes.

Despite pursuing sleep for nights, if it’s still being a total tease to you - don’t worry because you’re not alone. An NCBI research suggests that not just the quantity but also the quality of sleep has been on a decline in the last few decades. Despite an alarming number of people suffering from sleeplessness [1], [2], [3], [4], [5], this condition is often overlooked and left untreated. In truth, beyond leaving you tired and grumpy, lack of sleep can increase your susceptibility to obesity, type 2 diabetes and heart disease. As insomnia, sleep apnea and wakefulness prowl the streets, read on to find the best ways to reach Zzzz Town.

Through The Day

Insomnia

It’s not just our pre-bedtime and bedtime activities that affect the quality of our sleep but also what we do throughout the day.

Rise and Shine - At the same time everyday

Yes, even the weekends (stay with us, it gets better). Setting a wake-up time will dictate the time you go to bed and cue your body’s biological clock, simply backtrack 8 hours from your ideal wake up time and you have a solid plan underway. If you feel like your current system is truly out of whack, fear not. Make gradual, small changes and come closer to your ideal pattern.

Siesta - That alluring afternoon nap

As tempting as a nap may be, especially after a bad sleepless night, long naps tend to do more harm than good. Try to not overdo naps. While short and early-afternoon naps might help kickstart your energy meter, when overdrawn they trouble your sleep-wake cycle.

Daylight Activities

Physical exercise pushes melatonin release, try and aim for at least a thirty minute walk everyday. While you’re at it, make sure your body gets enough exposure to some nice, golden sunshine. Sunlight, aside from spilling its magic across golden hour photos, is a key driver of our circadian rhythm and can encourage quality sleep. So make sure you take a morning or evening walk, when at work exposure to a constant stream of information can be overwhelming. On your walk try disconnecting for some time from the elements driving your anxiety and treat this as a break to breathe back some peaceful energy to your body. Exercising will help stimulate the release of a quartet of neurotransmitters - Dopamine, Serotonin, Oxytocin, and Endorphins all of which sing happiness into your body. Additionally, physical activity triggers an increase in body temperature and the drop in temperature after finishing a work-out may further promote falling asleep.
Prashanti writes for the singular joy of stringing words together to convey meaning. She has a Master’s degree in Communications and Journalism (MCJ) and has worked with leading organizations during the course of her career.
×
Welcome Newcomer