World Sleep Day is a yearly event celebrated around the world whose focus is to increase awareness of the issues and burdens brought about by sleep problems. In celebration of World Sleep Day on March 18, here are 10 ways on how to improve your sleep quality.
Determine How Much Sleep You Really Need.
A recent study found that sleeping less than six hour a night can be just as bad as not sleeping at all. Different people have different sleeping needs and to know your sleep requirement, check out the sleep time chart from the National Sleep Foundation.
Keep Your Bedroom Dark.
Researchers discovered that light pollution affects sleep quality. If you find it difficult to sleep at night, chances are, the light coming from street lamps can be slipping through your curtains and affecting your sleep.
This study found that people living in urban area wherein strong outdoor lightings are present were 6 percent less likely to enjoy six hours of sleep at night compared to those living in areas with less intense light pollution. To remediate, close the curtains or use a sleeping mask to keep light pollution from messing up your sleep.
Log Out Of Social Media Before You Crawl Into Bed.
Researchers found a link between sleep deprivation and Internet browsing. Many people are guilty of this: while waiting for sleep to come, they browse Facebook or Instagram. Little do they know they're actually keeping sleep at bay.
Tablets, smartphones and other electronic gadgets emit blue light that messes up the function of melatonin, which is the body's natural sleep hormone. Read a book instead while waiting for sleep income. Keep the TV turned off as well.
Watch What You Eat.
A study found that people who eat less fiber and more saturated fat and sugars have higher chances of experiences less restorative and disrupted sleep. On the other hand, eating a high fiber-rich diet helps people enjoy deeper, slow wave sleep. If you're having sleep problems and can't determine the root cause, you can probably find the answers on your plate.
Sleep With Your Pets.
In a 2015 study, researchers found that allowing the pets to sleep inside the bedroom can be good for people with sleeping problems. For some of the participants, the presence of a pet brings a feeling of comfort and companionship. Others said they felt more relaxed and secure. These positive feelings helped them sleep better.
Of course, provided that your pet is a dog or a cat, allowing them to sleep next to you can be a relaxing experience. Letting pets to share the same bed should only be allowed after careful consideration of your sleeping needs, patterns and environment.
Photo: Kirill Kondratyev | Flickr
