Sleep Quality: Getting enough sleep is essential for our physical and mental well-being. The amount of sleep we need each night is equal for men and women, but the length and quality of each night will vary.
Women need fewer hours than men, and men need more than eight hours. The average adult needs seven to nine hours of sleep each night to function properly and maintain good health. Even if you’re a college student, you need to ensure you’re getting enough sleep to stay healthy.
Adolescents need more sleep than adults. This is because their circadian clocks run later than their adult counterparts. While most adults need 7.5 to eight hours of sleep per night, they spend less time in the deepest phase of sleep.
It is crucial to get the right amount of sleep every night for these reasons. However, you need to make sure that you are getting enough sleep each night to ensure that you’ll have a restful and productive day the following day. You must also have an understanding what deep sleep is.
The Reasons Why Your Quality Sleep is Deteriorating
If you’re not getting enough restful sleep at night, it’s time to take action. Poor sleep can lead to a variety of psychological and physical problems. But, what can you do about your sleeping problem? Below mentioned are a few ways to improve your sleep quality. And, while these aren’t miracle cures, they’re certainly worth trying.
Change In Your Lifestyle:
Several factors can affect your quality of sleep. One of the biggest culprits is alcohol. Consuming even one alcoholic beverage in the evening can affect your sleep quality. Avoiding alcohol is a perfect way to improve your sleep.
Try to eliminate this habit from your life as much as possible. For example, drinking water instead of eating before bed can help you fall asleep faster. Another trick is to cool down your feet before bed.
Too Much Use Of Electronic Devices:
Many electronic devices emit blue light, which tricks the brain into thinking it’s morning and interferes with sleep. To prevent this, keep your bedroom cool and dark. You can also install blackout curtains to relax your senses. Changing your sleep routine can also help you get more restful sleep. Moreover, waking up at the same time every day will help your body to become accustomed to the sleeping time.
Lack Of Sleep:
Chronic lousy sleep can lead to a range of health problems. For example, it can weaken your immune system and decrease your attention span. The lack of adequate sleep has even been linked to a higher risk of dementia. If you’re not getting enough rest, it’s time to talk to your doctor and start implementing these changes.
Too Much Anxiety And Stress:
According to a report published in May, almost half of Americans reported that they’re having trouble sleeping due to the pandemic.
In addition, nearly half of those surveyed said they had reduced the number of hours they sleep each night by more than one hour. Insomnia is a chronic condition that can lead to depression and other disorders.
The Ways Of Counteracting The Deterioration Of Your Sleep Quality
You can take several steps to counteract the degraded sleep quality in modern society.
Having A Consistent Sleep Schedule:
A consistent sleep schedule is essential for a healthy lifestyle. The connection between sleep and mental health is well known. Lack of sleep has been linked to a higher risk of depression, anxiety, and other disorders.
Insufficient sleep is also associated with a lower overall quality of life. For example, drowsy driving leads to approximately 6,000 deaths each year. In addition, Americans who don’t get enough sleep cost our society hundreds of billions of dollars in healthcare costs and lose more than $400 billion in productivity annually.
Fortunately, there are many ways to counteract the degraded sleeping environment and maximize your quality of life. You can also take a melatonin supplement to get proper sleep.
Engage In Regular Physical Activities:
Another way to counteract the degraded sleep quality is to engage in regular physical activity. A recent study by the American Academy of Sleep Medicine showed that moderate exercise could improve workers’ sleep quality.
The study involved 490 healthy individuals who participated in a walking intervention for four weeks. They were divided into two groups: one group followed a regimen of 10,000 steps a day for four weeks, while the other group did not.
The participants were then asked to complete the Pittsburgh Sleep Quality Index questionnaire twice, before and after the intervention.
Get Proper Rest:
Another way to counteract the degraded sleep quality is to ensure you’re getting enough rest. Even though most adults experience minor awakenings during the night, many have chronic insomnia and cannot get a whole night’s sleep.
Whether you’re experiencing these minor interruptions, they can affect your health and daily activities. There are several steps you can take to counteract the degraded sleeping patterns in adults.
Maintain A Healthy Lifestyle:
Your lifestyle is also essential. Drinking too much alcohol can affect your sleep quality. This is a highly unhealthy habit that can lead to poor sleep quality. It is also crucial to choose healthy lifestyle habits that promote sleep.
If you are drinking alcohol in moderation, make sure you drink water during the day. And remember that your health is the most important thing to you. It would help if you had a good night’s sleep each night and that too on a proper mattress.
You should make sure to purchase a proper mattress online and also learn some online mattress shopping tips beforehand.
Stop Watching News In The Evening:
Avoid reading the news during the evening. The information is an excellent source of fear and can make it hard to sleep. It would help if you tried to set a timer and avoid watching the news in the evenings. This way, you won’t have to wait until you’re asleep to see if you’re getting enough rest. You’ll be able to wake up when you’ve had enough sleep for the day.
The relationship between sleep and mental health is closely linked. Insomnia and depression have strong links. Furthermore, insufficient sleep is related to an increased risk of death and a lower quality of life.
For example, drowsy driving causes over 6,000 fatalities each year. Poor sleep also costs the economy $400 billion in lost productivity each year. It is essential to counteract the average sleep quality and quantity deterioration in our country.