With more than half of the planet’s populous not receiving the recommended amount of sleep every night, the ramifications that sleep deprivation has on our health is at a record high. Poor quality sleep can aggravate already existent illnesses and result in the onset of even more severe conditions.
In fact, 51% of the global population doesn’t receive adequate sleep.
In this article, I will discuss the techniques I have employed to help enhance my sleep quality. Even with scientific sleep research still in its infancy, some studies suggest that these methods can positively impact our overall sleep quality.
Download the Sleep Cycle App
Most sleep apps are subject to a lot of criticism because they lack clinical validity. But in terms of raising awareness of the importance of getting quality sleep and bringing to light poor sleeping habits, their influence is significant.
Sleep Cycle assesses sleep patterns and showcases the results in graphical form. Users get to see when and for how long they remained in the various sleep cycles and can set an alarm to wake up when the sleep cycle is at its lightest to minimize grogginess. This assists the body feel like it’s naturally waking up well-rested just like it would without an alarm.
This app has a premium version available which offers extra statistics and analysis on topics like mood and snoring, plus the inclusion of a sleeping aid to assist you to drift off easily.
Check Your Bedroom Temperature
Knowing your ideal temperature for sleeping plays an integral role in assisting us in drifting off easier and minimize sleep disturbance. If the body is feeling too cold or too hot, it works overtime to self-regulate its body temperature to attain its optimal level. With the body working on overtime to do this, it won’t be in the best resting condition for sleep. Sweating or shivering during sleep can wake you up and interrupt a healthy sleep cycle.
The idyllic sleeping temperature is contingent on various factors like the core temperature of an individual, duvet casing, pillow choice, mattress choice and clothing. Find the best hybrid mattress. Generally, 15-20°c is deemed the best room temperature to achieve a good night’s rest. You can consider downloading a temperature app to check and modulate the heat to your ideal temperature before going to bed.
Take a Hot Bath Before Bed
Research suggests that relaxing in a hot tub right before going to bed can enhance sleep quality. After taking a bath, the body temperature naturally drops, which is precisely how the body behaves when trying to fall asleep. Mimicking this process assists the body in relaxing and falling asleep more easily.
Try Cognitive Behavioral Therapy (CBT)
Technically, this isn’t the ‘go-to’ tip, but if the aforementioned methods don’t enhance your ability to drift off quickly, then you should consider giving CBT a whirl. Cognitive Behavioral Therapy improves our mental health by getting to the root of issues that may be causing us anxiety and stress, which can interrupt our sleep.
CBT also addresses underlying feelings and thoughts about sleep. Usually, when we occasionally experience poor sleep, we exacerbate the situation and make it worse because we’re expecting to get a lousy night of sleep. CBT pushes poor sleepers to create a strong affiliation between bed and successful sleep by using proven methods.
To locate a therapist in your region, try searching the British Association for Counselling and Psychotherapy directory.
If you’re worried that you aren’t getting adequate sleep or that your sleep can improve, try using a combination of the aforementioned tips to see if they’re ideal for you.
