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| Do This Way to Improve Sleep Quality |
The quantity and quality of sleep that is not maintained can cause various health problems, both physical and mental health. Therefore, if you find it difficult to sleep every night, it's time for you to apply the ways to improve the quality of sleep described in this article.
Sleep is part of a healthy lifestyle that must be fulfilled every day. Generally, adults need 7–9 hours of sleep and children need 9–13 hours of sleep per night.
However, when a person leads an unhealthy lifestyle, is stressed, anxious, or has a chronic illness, he may have trouble sleeping or his sleep quality has decreased.
If it goes on continuously, this sleeplessness will make the body lack energy, have difficulty concentrating, decrease the immune system, and disrupt brain function.
Tips to Improve Sleep Quality
Actually, what is poor sleep quality like, huh? Well, the quality of sleep can be said to be not good when it takes you more than 30 minutes to fall asleep after trying to sleep and often wakes up at night.
In addition, red and swollen eyes, eye bags and dark circles around them, fatigue, and uncontrolled emotions are also signs of decreased sleep quality.
If you experience these symptoms, let's immediately do the following ways to improve sleep quality or practice sleep hygiene:
1. Create a bedtime routine
If you often play with your cellphone before bedtime, try reducing this habit. You see, the blue light emitted by the gadget screen can reduce levels of the hormone melatonin in the body. As a result, the body will stay awake and become difficult to sleep.
Try to create a good routine before bed. Choose activities that make you calm and relaxed, for example, take a warm bath, write a journal, or read a book. You can also practice relaxation methods, such as meditation or mindfulness, to help you sleep better.
2. Create a comfortable bedroom
A comfortable sleeping atmosphere will make you sleep more soundly. You can turn off the lights or limit the lighting to just a night light when you sleep. Avoid sleeping with a room temperature that is too hot or cold. If necessary, use earplugs if your room environment is too noisy.
You also need to limit activities in the bedroom. Make sure the bedroom is only used for sleeping. That way, your mindset will be formed if the bedroom is a place to rest.
3. Create a regular sleep pattern
In order to improve sleep quality, stop starting activities that can keep you up late at night. As much as possible, you go to bed and wake up at the same time and get the ideal bedtime. This habit will train the brain to form a consistent sleep rhythm.
Make gradual adjustments to your sleep schedule to make it easier for your body to adapt. In addition, if you want to take a nap, don't take it more than 20 minutes and do it before the afternoon.
4. Pay attention to diet
Eat healthy foods every day and reduce fatty foods so that the body is healthier and sleep quality increases. Try not to eat heavily near bedtime or consume caffeinated drinks in the afternoon, as this will make it difficult for you to fall asleep.
Instead, you can eat light snacks, such as nuts and seeds, in moderate portions to fill your stomach if you are hungry at night.
5. Exercise regularly
Exercise has been shown to help improve sleep quality, especially for people with insomnia. You are free to choose whatever type of exercise you like, as long as you do it regularly.
For maximum benefits, you can exercise while basking in the morning sun. Exposure to sunlight in the morning can make the body more refreshed and improve the circadian rhythm, which is the natural rhythm that regulates the wake and sleep cycle.
In addition to the methods above, you can also take melatonin supplements that function to help you sleep. However, consult your doctor first to determine the safe dose of using this supplement according to your health condition.
If the sleep disturbance you experience does not improve until it has reduced your productivity, you should immediately consult a doctor to get the right treatment.
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