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Sleep Optimization Tips to Improve Sleep Quality

You never quite realise the effects of a lack of good sleep, unless you experience them.

However, some effects are so adverse that you may have to work really hard to get rid of those.

Good quality sleep minimizes the chance of several health issues, while inadequate sleep increases those. Keep scrolling to find out how to get good sleep regularly.

Sleep Deprivation Symptoms and Dangers

If you have difficulty sleeping or improving your sleep quality, it is time you take those symptoms seriously, or you can develop serious health issues like a noticeable deterioration in your day-to-day performance, drowsiness, fatigue, depression and anxiety.

Inadequate sleep also increases the chances of heart diseases, digestion problems, obesity, high blood pressure and diabetes. If you drink alcohol, sleep deprivation can also increase its effect on your body.

Hence, it is a good idea to start using the remedies for sleep deprivation listed below to improve the quality of your sleep.

How many hours of quality sleep do you need regularly?

There have been numerous theories regarding the amount of sleep we need. However, most of those are either myths or individual observations. According to the National Sleep Foundation:

  • Newborns require a good sleep of 14-17 hours daily
  • Infants need 12-15 hours of sleep for improved health
  • Toddlers require 11-14 hours of sleep for their organs to function properly
  • The children of school age need a good sleep of 9-11 hours regularly
  • Teenagers need to sleep for 8-10 hours every day
  • Adults may take a 7-9 hours of sound sleep daily, while the elder people can take 7-8 hours of sleep for an enhanced health

The sleep requirements and recommendations by Healthline are quite similar to the ones by the National Sleep Foundation.

People rely on the recommendations by National Sleep Foundation because of the authenticity of their researches, conducted by eminent scientists and researchers from organisations like the:

  • American Academy of Pediatrics
  • American Association of Anatomists
  • American Geriatrics Society
  • American Psychiatric Association
  • American Physiological Society
  • Gerontological Society of America
  • Society for Research in Human Development and many more.

How to Sleep Fast and Sleep Well

Check out the following sleep deprivation solutions to improve the quality of your sleep:

  1. Take a hot bath before going to bed

There are endless benefits of taking a warm shower before going to bed, especially for people suffering from migraine headaches. It helps get rid of pollen, that accumulate on your skin during the whole day and may give rise to allergies.

Apart from this, it relieves anxiety, which may interfere with sleep quality. Moreover, a warm shower can get rid of mucus build-up, which may cause difficulty sleeping.

Even more appealing is the finding that relaxing in a hot bath and doing absolutely nothing may be just as beneficial for your body as a 30-minute walk.

  • Meditation as a Sleep Aid

Meditation has been regarded as one of the best sleep aids since time immemorial. You can either practice meditation in the early hours of morning or before going to bed.

Doctors recommend meditation for people having insomnia or troubled sleep patterns. You can follow this short sleep meditation to induce quality sleep every day.

  • Practice good sleep habits

Keeping a track of the hours you sleep daily or maintaining a sleep log can help you explain your problems to the health specialist better. This apart, it can also bring discipline and regularity in your lifestyle.

If you are aware that you are not getting enough sleep each day, you will be able to combat the problems at an early stage. You can also run up searches on how to sleep well or how to get quality sleep on the internet for effective sleeping tips.

  • Take sleep supplements

If you are experiencing serious issues regarding your sleep, you can go an extra mile and take sleep supplements to boost your natural sleep quality.

Chamomile Tea is considered an excellent sleep aid for people all over the globe. It has tranquilising effects on the body, which enable you to fall asleep fast, and it also has minimum side effects.

Melatonin is also regarded as an amazing sleep supplement and is widely recommended by pharmacists and physicians. If you wish to take this supplement for a long time, it is best to consult your physician for more information.

Another sleep supplement, which is quite common throughout Asia and Europe, is the Valerian root. Contact your physician if you wish to take it for long term benefits. 

  • Sleep Aids for Insomnia

Over-the-counter sleep aids should be well understood before being used. You have to realise that these are not magical remedies for sleep deprivation and can have side effects on your body.

Some options like Diphenhydramine, Doxylamine succinate and some other sedatives are considered safest. However, you may experience side effects like blurred vision, dry mouth, constipation and urinary retention if you take them regularly.

How to Get More REM Sleep

What is REM sleep? If you have not heard of the term before, you will be surprised to know that the REM sleep takes about 25% of your sleep cycle and occurs within 60-90 minutes of falling asleep.

It is during this particular phase that you start dreaming and your brain and body are energised, like a battery getting charged. There are several ways to extend your REM sleep like:

  • Going to bed early, especially if you need to wake up early
  • Following a regular bedtime routine
  • Exercising regularly to release pent-up energy
  • Managing stress in life by keeping a journal, exercising or meditating
  • Checking the amount of beverage you take regularly

If you are in need of effective sleep help or sleeping tips, you can always consult your physician for the best advice.

However, staying updated with the necessities of a good sleep or sleep requirements by reading and researching will also help you get rid of your problems faster.

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