If you’ve ever suffered sleepless nights, then your friends or colleagues may have said to you in the past that you look tired, to which the general response (for anyone working the daily grind) is likely to be something like, “Ah well, I’ll catch up on my beauty sleep at the weekend.” Now while you may sleep a little extra when that time comes, is taking too many late nights throughout the week and catching up on it at the weekend such a good idea? Or should you be more concerned about how well you sleep at night and feel the next morning? Well, in this blog we’ll discuss and explain what’s more critical for you to consider when it comes to putting your head down at night; sleep quality, quantity, or both.
Why Do We Need Sleep?
Humans need sleep to function effectively throughout their waking life. This is because sleeping is a fundamental and essential bodily function, whereby the body’s systems are in an anabolic (or resting) state as it undergoes a process of restoration and reparation. As such, it’s vital to ensure that the body regularly sleeps to ensure that you wake up feeling refreshed and well-rested.
How Much Sleep Should You Be Getting?
The amount of sleep you should be getting depends on many different factors such as age, health, and lifestyle, so there’s not an exact set amount of time that you should sleep for each night. However, it is recommended that most adults should aim for between seven and nine hours every night, where the general “rule of thumb” is that the older you get, the less sleep you need.
While it is essential to get a good night’s sleep, sometimes lifestyle factors within our waking lives can prevent us from establishing a regular sleep pattern. Ultimately, though, you should pay more attention to your determination of how well-rested you feel after various amounts of sleep.
How Can You Improve Your Quality Of Sleep?
There are many ways to improving your quality of sleep, and many of them are likely to revolve around your lifestyle, where simple changes can have positive effects on your sleep quality. A good night’s sleep should be considered just as important as exercising or eating right, as poor quality sleep can affect your overall health. If you’re looking to improve the quality of your sleep, then you should:
Exercise Daily – it’s recommended that a 30m brisk walk is sufficient, but do more if you can.
Eat A Balanced Diet – Ensure you’re eating regularly and adequately, where your diet should include the recommended five-a-day of fruit or veg.
Establish A Sleep Schedule – Try to go to sleep at and for a similar time to establish a regular pattern. This should include weekends too.
Have A Comfortable Bed – Look for soft pillows and mattresses online if you don’t have one already, as this can make a world of difference.
Avoid Alcohol And Caffeine – Try not to avoid consuming food and drink items containing alcohol and caffeine before you go to sleep.
Avoid Using Your Phone – Try to avoid using your mobile phone at least an hour before you go to sleep and turn them off too.
If you’re frequently experiencing any sleeping difficulties or you often find yourself feeling sleepy during the day when you expect to be alert and awake, then you should consider visiting your doctor or sleep professional to diagnose the underlying cause. However, if it’s more infrequent, then you should try to determine what it is about your life that may be causing this as simple changes – such as those discussed above – can bring significant improvements.