8 Tips for high-quality sleep in 2023

As my responsibilities in both work and life increase, I have come to recognize the importance of high-quality sleep. Many?essential biological functions ?occur when we sleep, including getting rid of toxic waste from the brain, reorganizing nerve cells, repairing the body, and restoring energy. According to the Centers for Disease Control and Prevention (CDC),?1 in 3 Americans is sleep deprived . Aside from feeling groggy and out of sorts the morning after poor sleep, research suggests that chronic sleep disruption is linked to a?wide range of health consequences , such as; increased risk of hypertension, diabetes, depression, and heart disease. By improving our sleep, we can start to fortify ourselves from everyday lifestyle diseases.?

I have compiled a list of tips you can utilize to get better quality sleep today.?

1. Create a consistent sleep schedule and stick with it

Research shows that having a consistent sleep schedule helps you to get?better quality sleep . There are several reasons why sticking to a consistent sleep schedule is essential. Firstly, it helps to maintain the body's circadian rhythm. Referred to as the body's internal clock, The circadian rhythm controls physiological processes such as sleep and awakeness. Keeping this rhythm synced is paramount to maintaining healthy sleep. Additionally, when you stick to a consistent schedule, your body becomes accustomed to the pattern, and falling asleep becomes easier.?

2. Keep your bedroom dark and quiet

Darkness signals the release of?melatonin , a hormone that regulates the sleep-wake cycle. When it's dark, the body produces more melatonin, which can help you fall asleep quicker and stay asleep longer. Light exposure can suppress melatonin production, making it harder to fall asleep.

A quiet bedroom can help reduce stress and anxiety, making it easier to fall asleep and stay asleep.

3. Keep your bedroom cool, ideally between 60-67F

The body's core temperature drops slightly during sleep. A cool room can help mimic this drop in temperature and make it easier for the body to fall into a restful sleep. It has been found that a cool room can help reduce inflammation in the body. Chronic inflammation is associated with several?health conditions , including sleep disorders. Lowering the room temperature can help?increase the production of melatonin . Though the suggested bedroom temperature for sleep is around 60-67°F (15-20°C), this varies among people. Finding the temperature that makes you comfortable and allows you to sleep soundly is important.

4. Avoid screen activities at least 2 hours before bedtime

Most of us are glued to our laptops, tv, and phone screens for most of the day. According to research, our screen time activities might be affecting our sleep. Electronic-device screens produce blue light, which stimulates the part of our brain designed to keep us awake. According to an?article ?in Harvard Health, "blue light suppressed melatonin for about twice as long as green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours)." During evenings, melatonin production becomes essential, so switching to dim warmer lights may help with sleep.

5. Relax before bedtime by reading a book, deep breathing, or taking a warm bath

When we relax, our heart rate and breathing slow down. Reduction in these physiological processes reduces the release of cortisol and adrenaline stress hormones, which are antagonistic to quality sleep. So the next time you struggle to fall asleep, consider drawing yourself a warm lavender Epsom salt bath.?

6. Avoid caffeine and heavy meals close to bedtime

Caffeine is a stimulant that increases activity in the brain, making it difficult to sleep. Try substituting your evening coffee with a cup of honey and chamomile tea.?

Digestion can be a slow process, taking as long as 8 hours. According to the?Sleep Foundation , eating a heavy meal just before bed puts the body's sleep processes at odds with digestion. This leads to sleep disruption. You should wait at least 3 hours after a meal before going to bed.

7. Use a comfortable mattress and pillows?

A comfortable mattress and pillows can help align your spine and neck, reducing pain and discomfort and promoting deeper sleep. Additionally, this will reduce tossing and turning during the night.?

8. Consider consulting a sleep specialist if you have trouble falling asleep or staying asleep

There may be an underlining issue affecting your ability to get quality sleep. If you find that a lack of sleep is affecting your daily life and productivity, I suggest you enlist the help of a sleep specialist. A sleep evaluation will help identify if you have a sleep disorder, and correcting this issue will significantly improve the quality of your life.?

I hope improving your sleep was one of your 2023 New Year resolutions. If it was, use these tips and see a significant improvement in your sleep.