It is not just about eating well and exercising regularly. Individuals should get a minimum of seven hours of sleep regularly, which is vital for a healthy lifestyle. Sleep is the priority suggested by medical practitioners, along with proper diet and regular physical activity.
Besides seven hours of sleep, sleep quality is another important consideration. Sleep hygiene, sleep apnoea and many chronic health conditions are the root causes of poor sleep quality. Similarly, there are ways to improve sleep quality.
From transforming your bedroom environment to investing in a good mattress, you will learn about ways to enhance your sleep quality here. So, continue reading if you find it challenging to get good quality sleep.
How Many Hours of Sleep Do You Need?
The National Sleep Foundation has provided the targeted sleep number personalised to the age of individuals. Adults aged 18 to 64 should get at least 7-9 hours of sleep, whereas people over sixty-five should get seven to eight hours. For teenagers, 8-10 hours of sleep is more than enough, and 9-11 hours is essential for children between 6-13 years old.
Signs That Nudge You to Enhance Your Sleep Quality
As specified earlier, sleep quality is as important as the number of hours you sleep. Suppose you can’t fall asleep even after lying in bed for half hour. The quality of sleep deteriorates when you wake more than once at night. And when you wake up in the middle of the night, it might be challenging to sleep within two minutes.
At times, people might sleep less than 85% of the time and experience exhaustion during the day. And if your eyes are red and puffy, poor-quality sleep might have affected you. Similarly, individuals notice several signs when they lack good quality sleep.
Factors That Lead to Poor Quality Sleep
If you have an irregular sleep cycle, it can deteriorate your sleeping quality. Moreover, bad sleep habits such as excessive alcohol or caffeine consumption can also affect sleep quality.
Stress and anxiety are two attributes that cause several sleep problems like sleep deprivation, insomnia and more, and these can also contribute to poor-quality sleep. Besides, people suffering from chronic health conditions, including asthma, lung diseases, acid reflux, cancer, and chronic pain, can have disrupted sleep.
Ways to Improve Your Sleep Quality
Firstly, invest in a good mattress that assures better sleep quality. Every person desires to snuggle in their bed after a long and stressful day. The mind and body relax during the night, which rejuvenates the soul every day. And as per the research, sleep can finetune regenerating powers in the human body, which is beneficial for your health.
Besides this, you must turn off the TV and other gadgets at least half an hour before bedtime. Elevate your bedroom environment as a cool and dark space allows individuals to sleep well. Also, follow the same sleep and wake-up time daily; a consistent sleep cycle trains the brain to have a good circadian rhythm. Moreover, ensure that you sleep at least seven hours a day.
Restrict caffeine and alcohol intake at least five hours before you hit the sack. Also, get sunlight exposure in the morning for a minimum of fifteen minutes to reset your circadian rhythm.
Whether trying to improve sleep quality or desire to sleep for seven hours, a good bed will help you sleep peacefully. And there are several online stores selling quality beds, so browse through the stores and choose the best product that suffices your needs.