People always get busy in the hustle and bustle of life and ignore their sleep health. This can negatively affect their healthy lifestyle because having good sleep is the key to a good mood and overall well-being. Improving sleep quality helps the body fight against diseases, cope with stress, and stay energetic and healthy.
With time people’s definition of a healthy body has changed. It does not mean only the absence of diseases but it is about being physically, mentally, and emotionally fit. And that is why sleep health is starting to become significant for people. This article will not only cover the benefits of sleep health but also provide tips for better sleep.
What is sleep health?
Definition and importance
Sleep health does not have any specific standard definition but it is defined in terms of various aspects of sleep such as duration, continuity, timing, alertness, and satisfaction. Sleep health can therefore be defined as having 6-7 hours of sleep without facing any problems falling asleep and feeling refreshed and satisfied during the day.
Healthy sleep habits can help avoid problems such as obesity, cardiovascular disease, mental health, and neurodegenerative disease. Good sleep positively impacts the person’s mood, wellness, and immune system, and promotes quality of life.
Sleep cycles and stages
There are two main stages of sleep: REM and Non-REM. All the stages occur in cycles and last 90-120 minutes each.
Non-REM sleep: This stage of sleep occurs first and has three sub-stages-N1, N2, and N3. People sleep deeply in the last stage of non-REM sleep.
REM sleep: This stage of sleep occurs after 1 to 1.5 hours of falling asleep. In this sleep stage, people usually have vivid dreams.
Effective strategies for improving sleep
Establish a consistent sleep schedule
The first step for improving sleep is establishing a consistent sleep schedule. Going to bed and waking up at the same time every day supports mental and physical health. Maintaining a consistent sleep schedule helps get enough sleep and improve overall mood. It also helps to cope with stress and maintain overall well-being.
Create a relaxing bedtime routine
People sometimes face difficulty while falling asleep. This disrupts the sleep schedule and the healthy sleep routine. Developing a calming pre-sleep routine such as reading, warm baths, and meditation can help sleep better.
Optimize your sleep environment
A good sleep environment is essential for better sleep and therefore optimizing it can help improve sleep health. Setting an ideal sleep environment including a good-quality mattress, ideal room temperature, dim lights, etc. helps get good sleep and improves sleep quality.
Limit exposure to screens before bed
Tips for better sleep always include limiting screen time before bed. This is because the blue light from screens prevents the release of melatonin. Melatonin is a sleep hormone released by the body before bedtime and helps fall asleep. Therefore, it is important to limit exposure to screens before bed.
Enhancing sleep hygiene
Maintain a healthy diet
Maintaining a healthy diet not only supports physical and mental health but also supports sleep health. It helps in getting a better sleep. A healthy diet consisting of whole grains, protein, vitamins, and fiber is said to have positive effects on sleep quality.
Eating fruits and vegetables high in vitamins and fiber also helps improve sleep health. Eating daily at the regular time and having light meals at dinner also play an important role in improving sleep quality.
Regular physical activity
Regular physical activities help maintain a healthy weight and sleep health. This happens because regular exercise reduces stress and improves mood and overall well-being. Exercises also have a positive impact on mental health and keep the body energetic during the daytime. Moderate to high-intensity exercises can also help improve sleep quality.
But what are the best times to exercise for better sleep? Try high-intensity exercise during the daytime and light exercises in the evening for better sleep.
Manage stress and anxiety
For sleep health, one of the crucial sleep tips for adults is to manage their stress and anxiety. Stress is not at all good for any aspect of health, be it physical, mental, or emotional.
To avoid stress and anxiety and get better sleep, mindfulness and relaxation techniques such as deep breathing, meditation, yoga, and walking would be helpful. Trying these tips helps improve sleep quality and mental health.
Common sleep disorders and solutions
Insomnia
Insomnia is a sleep disorder in which people face problems falling asleep or staying asleep. People with insomnia struggle to get quality sleep and feel less energetic during the day. It can have negative effects on health.
Managing insomnia can be overwhelming but it can be controlled if people take a few measures such as:
- Setting a sleep routine – going to sleep and waking up at the same time each day. This helps maintain a sleep schedule which can help get better sleep.
- Doing some physical activity- this helps stay active during the day.
- Avoid naps during daytime.
- Eating light meals before going to bed helps the body digest the food easily and not interrupt sleep time.
- Avoid caffeine and alcohol.
Sleep apnea
Sleep apnea is a common sleep disorder in which a person’s breathing repeatedly stops and starts while they are asleep. It causes problems such as not getting enough oxygen.
Some common symptoms of sleep apnea are snoring or gasping during sleep, excessive sleepiness during daytime, dry mouth, headaches, tiredness, etc.
To manage sleep apnea, it is suggested to maintain a healthy lifestyle that includes regular exercising, maintaining healthy weight and sleep patterns, minimizing alcohol and caffeine consumption, and stopping smoking.
Restless legs syndrome
Restless legs syndrome is a neurological disorder in which the person feels uncomfortable sensations in the legs and a strong urge to move them. Its symptoms are usually intense during the night and can interrupt sleep. It causes problems in falling asleep.
This disorder does not have any cure but its symptoms can be treated to some extent. Medications will be prescribed by healthcare providers and some healthy lifestyle changes can also be done.
These changes include massaging legs, taking warm baths, limiting alcohol and caffeine consumption, applying heating pads or foot wraps to the back of the legs, stretching legs, etc.
Knowing when to consult a specialist
Persistent sleep problems
Even after following all the health tips and lifestyles if a person still faces sleep problems, then it would be a good decision to consult a specialist.
The most common case in which one should consider seeing a doctor is chronic insomnia or obstructive sleep apnea. The symptoms of chronic insomnia are persistently facing problems in falling asleep or staying asleep. This results in feeling tired and irritated during the daytime. Chronic insomnia can have adverse effects on health and overall well-being. Therefore, it is advisable to consult a specialist in case of persistent sleep disorders.
Diagnostic and treatment options
It is better to consult a doctor in case of extreme sleep disorders. The most common way to diagnose sleep disorders is a sleep study. A sleep study is conducted at a sleep center or in a hospital’s sleep disorders unit. During a sleep study, aspects such as brain waves, blood oxygen levels, heart rate, and respiration are recorded.
In the case of treatment of sleep disorders, there are several ways to treat sleep problems. Some of them are cognitive behavioral therapy for insomnia (CBT-I), continuous positive airway pressure (CPAP) therapy, and surgery. Following a healthy lifestyle can also help overcome these sleep problems.
Conclusion
Sleep health is all about getting an adequate amount of sleep and falling asleep easily. Getting a good sleep comes with great benefits such as improved physical and mental health, reduced stress and anxiety, improved immunity, and also helps stay focused and energetic.
To get better sleep focus on maintaining a sleep routine, optimizing the sleep environment, limiting screen time, taking a healthy diet, and managing stress and anxiety. Following these tips also helps treat sleep disorders to some extent but in extreme cases consulting a doctor is better. Hence, focus on sleep health and maintaining healthy sleep habits for overall well-being and other health benefits.
