Quality Over Quantity: Getting Your Best Rest
Quality sleep is possible even for the worst sleepers; here are six strategies for more restful sleep and improved well-being.
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Most of the global population isn’t getting enough sleep. Yet, while fewer hours of rest is concerning, poor sleep quality is an even greater health concern.
What is the difference between sleep quantity and sleep quality? Many confuse sleep quantity — the number of hours you sleep — with sleep quality. Those who stay awake for most of the night with insomnia might also say they have poor sleep quality, however, there is a significant difference between the two terms.
A person can sleep the recommended seven to nine hours each night for adults and still experience poor sleep quality. Over time, not getting enough restful sleep could lead to conditions like heart disease, stroke, high blood sugar and early mortality. One night of poor sleep quality can decrease functioning the next day.
Sleep quality is important to your overall physical, mental, cognitive and emotional health. While medical professionals haven’t defined exact parameters for sleep quality, individuals often report specific factors they believe hinder optimal restfulness. These factors include:
- Fluctuating sleep times
- Poor sleeping environment — too many lights, too hot or too cold room temperatures and other stimulants
- Poor lifestyle habits, from diet to exercise to sugar intake before bed
- Stress and anxiety
- Sleep disorders and other conditions
It is crucial to correct whatever hinders sleep intensity. Not receiving adequate restfulness over long periods is dire for your health and well-being.
How To Achieve Better Sleep Quality
The trick to better sleep quality is a series of lifestyle changes and bedtime habits. Quality sleep is possible even for the worst sleepers. Here are six strategies for more restful sleep and improved well-being.
1. GET COMFORTABLE. Is your bed comfortable, or do you wake up with aches and pains? The first strategy for quality sleep is to make your environment as cozy as possible. You may need to flip your mattress or buy a more supportive one — it’s best to replace your mattress every six to eight years if you have back pain.
Your pillows could also be preventing you from a more restful sleep. However, you must select suitable pillows based on your needs. A medium-firm pillow will offer better head and neck support. Meanwhile, a high-loft pillow is best if you’re a side sleeper or experience shoulder pressure while lying down.
2. AVOID CAFFEINE AND SUGAR BEFORE BED. In a study of university students in Saudi Arabia, 83% had poor sleep quality with sugar intake before bed. Another 73% said sugar accounts for over 10% of their energy intake, demonstrating a vicious cycle of poor sleep, poor diet and poor health and well-being.
Caffeine is most often associated with reduced sleep hours, making it difficult to close your eyes or stay asleep throughout the night. However, consuming caffeine before bed can also reduce sleep intensity and increase withdrawal.
You may think nothing of an after-dinner coffee with a friend or while unwinding from the day. However, consuming caffeine an hour before bed enables it to reach peak plasma levels — its maximum effects — during the first half of the sleep event. Coincidentally, sleep quality is the most intense during the night’s first half.
It’s best to get in the habit of avoiding caffeine and sugar before bedtime if you want better quality sleep. Limiting sugary foods is also beneficial for breaking the poor sleep-diet cycle.
3. TURN OFF THE LIGHTS. If you’re the type of person who surfs the web or plays with your smartphone before bed, it could disrupt your sleep quality. The eyes are not used to the blue light produced by screens and may cause computer vision syndrome — dry eyes, blurred vision and headaches.
Likewise, blue light suppresses melatonin production and neurophysiological arousal — alertness and awakeness. About one-fifth of sleep studies uncovered negative impacts of blue light on sleep quality.
Avoid screen time before bed, primarily if you work at a computer all day. If you must, charge your devices overnight in another room. It would also be best to make your room as dark as possible. Consider hanging blackout blinds or drapes, or buy a sleep mask.
4. BUY COOLING SHEETS. Ideally, your bedroom temperature should be 60 to 67 degrees Fahrenheit for quality sleep. Anything too hot or cold will likely awaken you and hinder REM sleep. During the summer months, especially when you’re experiencing hormone fluctuations and hot flashes, our bodies tend to overheat at night.
Invest in a set of cooling sheets to ensure body comfort. Cooling sheets have unique weave patterns using natural fibers — bamboo and cotton — for breathability, while polyester and nylon trap heat and keep you warm.
Additionally, a low thread count is best for optimal ventilation. Experts recommend a thread count of 300 to 600 for the most comfortable sheets.
5. ADJUST YOUR HABITS. Achieving quality sleep could come down to habitual changes, like avoiding nighttime exercise and eating right before bed. According to one study, people eating within three hours of bedtime are likelier to experience nocturnal awakenings and sleep disturbances.
Eating too close to bed could result in stomach aches, heartburn, acid reflux and nausea — all of which could wake you up and make you uncomfortable.
Likewise, exercise boosts your adrenaline, increases your body temperature and raises your heart rate — not the most conducive for quality sleep. While moderate physical activity is essential for your health, it’s best to do it in the morning, late afternoon or early evening.
6. ADOPT A CALMING BEDTIME ROUTINE. Think about relaxing activities you can do before bedtime to unwind. Listing them on paper is a great visual practice to refer to when you need a reminder. Then, incorporate your soothing activities into a nightly routine.
Some ideas include a hot shower or bubble bath with steamers, lighting a lavender-scented candle, putting on cozy socks and reading a book. You might also do self-facials with your favorite skin care products or give yourself a massage with silky oils.
Start your routine at a specific time — close out all work emails, shut off devices and spend time with your family. A spiritual practice — like gentle yoga and meditation for reducing stress — will also ground your body and mind. In time, your nightly ritual will be something you look forward to.
Mia Barnes is a freelance writer and researcher with a passion for holistic healing and healthy living. She is also the Founder and Editor-in-Chief of the online publication Body+Mind magazine.
