According to a public health statement issued on the National Institutes of Health (NIH.gov) website, “About 50 to 70 million Americans have sleep disorders, and 1 in 3 adults do not regularly get the recommended amount of uninterrupted sleep they need to protect their health.”
This sleep health analysis is just one of many staggering statistical studies highlighting the downward trend of sleep quality in today’s modern society.
What are the contributing factors to poor sleep quality you may ask? And from all indications, it boils down to the habits and routines that shape our everyday existence.
The recommended hours of sleep categorized by the Sleep Foundation ranges from 8 to 10 hours of uninterrupted sleep for teens and 7 or more hours for adults. However, in present-day context, most adults are averaging 4 to 5 hours of interrupted sleep and heavily rely on caffeine to help combat fatigue and impaired concentration.
This is quite alarming to say the least, and as debilitating the effects of sleep deprivation are on mental and physical health; sleep hygiene is often put on the back burner of daily wellness routines necessary to promote optimal health.
Here are 4 essential tips for better sleep quality that will leave you feeling refreshed and invigorated if practiced consistently:
1. Avoid caffeinated and sugary energy drinks before bed.
When energy levels are low, the go to beverages for an instant energy boost are caffeinated teas, coffee, and energy drinks. These beverages are not harmful to your body if consumed in limited quantities. However, to get a good night’s sleep, experts suggest consuming your last serving of caffeine within 8 to 10 hours of your bedtime. Consuming caffeinated beverages as a last-minute pick-me up before wrapping up your day can be detrimental to your quality of sleep and overall health.
2. Evaluate your prescription drugs and over-the-counter (OTC) medications with your health care provider.
Certain prescription medicines and OTC drugs including supplements and vitamins can produce unwanted side effects such as night sweats, thirst, and insomnia; therefore, consult with your health care provider if you suspect your medication is causing you to lose sleep. On the other hand, a class of prescription medications known as diuretics (water pills), which help excrete fluids and waste products from the body are best taken in the morning. This practice eliminates sleep interruptions that would otherwise occur with needing to urinate often if taken at night. Knowing which medications to avoid before bed can significantly improve your quality of sleep. Again, talk with your doctor or pharmacist to address these concerns and to gain understanding of how your medications affect your body.
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3. Create an effective sleep routine and stick with it as much as possible.
As straightforward as this sounds, one off day can throw a monkey wrench into your carefully crafted sleep routine! Imagine you have a 5 AM flight or school essay to submit for review the next day, what then becomes of your sleep routine? The purpose of having a consistent sleep routine is to condition your body to recognize when it is time for bed. Therefore, taking realistic and consistent steps towards that goal should produce a compound effect of overall success even if you experience a handful of detours along the way. Focus on staying consistent with your sleep routine rather than striving for perfection and you would be ‘sleeping like a king’ on repeat.
4. Fill your downtime with fun and relaxing indoor and outdoor activities.
Studies show that physical activity is associated with improved quality of sleep and the ability to fall asleep quickly. Fun activities such as walking in the woods, swimming with your kids, playing board games, reading a book, or enjoying an evening session of Pilates can be incorporated into your family routine before bed. This creates a pleasant bonding experience and stress-relieving avenue to relax and sleep better after a long day’s work.
Overall, sleep health boosts a healthy mindset and strengthens your immune system to ward off unwanted chronic diseases. Practice these 4 essential tips consistently to have a restful night’s sleep.
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