![]() ![]() Try not to drink alcohol too close to bedtime so not to impact your quality of sleep.Īlso, for good quality of sleep we need to go through the five stages of sleep, which includes both NREM and REM. Limit your consumption of alcohol to one to two drinks per day if at all. Your likelihood of a simple transition to sleep is lowered when you engage in stressful or high-energy activities. Caffeine can make it difficult for you to fall asleep and alcohol can cause disrupted sleep.Ĭome up with a relaxing pre-bedtime routine, like reading a book or taking a bath. When you sleep in a room that's too cool or too warm, it can interfere with how your body drifts off.Īvoid beverages with caffeine around six hours before you go to bed and alcohol within three hours. Set the thermostat in your bedroom to between 60 and 67 degrees F. Having poor bedtime habits like going to bed too late (when you're overtired) or too early (when you're not tired) could make it harder to sleep soundly. The blue light emitted can make it harder to fall asleep.Įnsure your sleep schedule is consistent. Stop using electronic devices like a cellphone or laptop or watching television a minimum of 30 minutes before you go to bed. Some ways of improving your sleep quality include: Your quality of sleep is just as important to your well-being and often more strongly relates to your overall health than does the quantity of sleep. ![]() But, it isn't as simple as simply assuming if you laid in bed for eight hours, your sleep will impact you positively. These include:īeing asleep longer while in bed (a minimum of 85% of the total time)īeing awake for 20 or fewer minutes after falling asleep initiallyĪccording to the National Sleep Foundation, it doesn't come as a surprise to learn the quantity of sleep you obtain will determine your overall health. The key indicators of good quality of sleep were released recently by the National Sleep Foundation (NSF). Since every person is different, you should gauge how rested and alert you feel after you've had eight hours of sleep, and if not, maybe perhaps add an hour or two. However, younger adults who are aged 18 through 25, might require only six hours each night of sleep, whereas others may need up to 10 or 11 in order to completely restore their energy. These include factors such as:Īs a sleep technologist, you likely get asked this question often: “ How much sleep do I need?” Most adult individuals should strive for the seven to nine hours of recommended sleep each night. This is why it's essential you make sure you've considered all factors of obtaining a good night's sleep for you and when discussing sleep needs with your patients. One study that looked at 1.1 million individual’s sleep patterns over a six-year course, found sleeping five hours a night could be better than sleeping eight if it’s quality sleep. Ten hours of fragmented or poor-quality sleep won't be as healthy as seven hours of decent, restorative sleep. Your quantity of sleep is also impacted by your quality of sleep. Here you'll learn the importance of quantity vs quality of sleep, the importance of a good combination of both and which sleep disorders could be affecting your sleep. Individuals who have trouble falling and staying asleep or obtaining deep sleep (REM sleep) could face the same issues as those who aren't obtaining enough sleep every night. doesn't get the recommended seven to eight hours of sleep each night as they're supposed to.Īnd, the problem gets even messier when you take the quality of sleep into consideration. According to the Centers for Disease Control and Prevention (CDC) statistics, one in three individuals in the U.S. Lack of sleep has been negatively associated with a greater risk for an array of health problems, including:īut, many individuals simply aren't getting enough sleep. It also impacts your work performance as a sleep technologist, and how you carry out day-to-day tasks like driving. Sleep is important for both mental and physical well-being. You wake up feeling full of energy, refreshed, and you're ready to begin your day. When you've had a good night's sleep, you can definitely tell.
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