How to Increase the Quality of Sleep | AIB
People do not know how to increase their quality of sleep, and sometimes they feel confused because even if they sleep for many hours, they get up tired and with little energy. Although many factors can cause your sleep quality terrible, you need to be aware of what you can do to increase the quality of sleep.
At night there are about five sleep cycles, and each period lasts between 90 and 110 minutes. This is important to know to respect this time since if you wake up in the middle of a cycle, you will feel tired and dazed. The more sleep cycles you complete during the night (being the ideal number 5) you can feel more energized when you wake up.
But how can you increase the quality of sleep? When you increase it, you will have a much healthier life, and you will feel energized every day. Do not miss out on these useful tips that you can start putting into practice today.
No blue light before going to sleep
We currently live in a digital world where blue lights flood our lives. It is harmful because it eliminates the melanin that is the sleep hormone which makes your brain feel more awake even if it is time to go to rest and be in relaxation. This affects the quality of people’s sleep. Some studies make it clear that people are on average 10 hours in front of the screens will not get proper sleep at night.
To prevent this from happening, it can be through the use of blue light blocking glasses that you can use while working or put them on 90 minutes before going to bed, especially if you have the habit of looking at your mobile or watching television before to go to your bedroom to rest. Another idea is to not use any device with blue light 90 minutes before going to sleep.
The temperature is important
If you are cold or hot you will not be able to rest well, so the temperature of the bedroom is essential to have it controlled. The ideal is to have the bedroom temperature between 21 and 24ºC. If you are cold, you will have to adjust the air conditioning or open the windows and use light sheets.
Optimize the REM phase
The REM phase in the sleep cycles is crucial, for this reason, it is necessary to optimize the sleep time you have. If you know when you have to wake up, for example at 6 in the morning, you will have to count in 90 minutes back to see when you should go to bed and thus be more likely to complete sleep cycles.
What you should not forget
If you are a person who usually gets up tired every morning, then these steps will come to you very well to know what you should do and get up better every morning. To drastically improve your sleep quality, you must choose one of the tips discussed above, but if you select the three and apply them every night in your day to day, then your sleep quality will be improved 100%.
From now on you cannot say you do not know how to rest because here you have the necessary strategies to improve your quality of life through sleep. Remember the importance of respecting sleep cycles and trying to wake up before the end of the cycle, much less when you are in stage 4 of the sleep cycle.