We’ve all been there.

You’re in the waiting room waiting for your appointment with your doctor. You’re left wondering why you’re sleeping so much.

Perhaps you’re working at your desk but you can’t seem to focus your attention.

We all have experienced the feeling of exhaustion and the inability to focus during the day.

However, this is often due to lack of sleep.

A variety of factors can contribute to this issue, including eating disorders, stress or hormone imbalances.

Continue reading to find out how you can enhance your sleep and enjoy more restful nights.

How can you ensure a great night’s sleep quality?

When you research studies regarding sleep, you’ll discover a variety of terms. For instance, there are sleeping latency (sleep time), total time to sleep and efficiency of sleep. These are all parameters of sleep one of which we need to be aware of is sleep quality.

What exactly is the definition of quality sleep? In a way it differs from other sleep parameters due to the fact that this is an ad hoc concept.

Quality of your sleep is the amount of sleep you get.

If you believe you got an excellent night’s sleep, it means that the quality of your sleep is good. However, if you’re exhausted in the morning or have a rough night’s rest, you’re likely going to conclude that your sleep quality is not great.

In addition to the amount of time you rest in the evening, quality of sleep is a subjective indicator of how well you’re sleeping. It is true that the quality of your sleep has a major influence on your health and overall performance.

However, is it feasible to determine the quality of sleep?

What is the best way to measure the quality of your sleep?

There are a variety of ways to assess the quality of sleep. You could keep a sleep journal.

A sleep journal, also known as a journal, is a method of keeping track of your sleeping patterns. It’s a method of assessing the quality of your sleep by recording the times you fall asleep then wake up and how well rested you are at the beginning of the day.

It’s possible to keep this up for a whole week and examine your notes against prior weeks. The comparison will provide you with an picture of how you’re sleeping.

It’s also possible to do it more objectively with the sleep quality scale which is what scientists use to create an objective measure that is more standard.

In these instances it is possible that you will have to take a test of questions before you get up in the morning. It is best to complete these tests as soon as you get up. They include simple questions like how well you’re feeling and whether you had any sleep-related dreams.

There are a variety of scales that doctors can employ to assess your level of sleep. For instance, you can use the Pittsburgh Sleep Quality Index or the Epworth Sleepiness Scale.

Click here for help on how to improve sleep quality.

If you’re not interested in taking a standard sleep quality test conducted by an expert in the field You can still ask these questions each day upon waking:

How was your night?
Did you awake feeling fresh?
How much time did sleep in the bed?
Was your sleep interrupted?
What are your most vivid dreams?
Did you manage to sleep easily?

Make sure you do it regularly and review your notes in order to gain a better understanding about the quality of your sleep and how it changes with time.

What are the causes of poor quality sleep?

As previously mentioned the term “poor sleep quality” is defined as getting up exhausted or being unhappy with the amount of rest you get each night. Why is that?

It could be caused by an illness like sleep apnea, insomnia or sleep. It may possibly be because of lifestyle factors such as stress or having an unbalanced sleeping routine.

The reason why you’re experiencing low quality sleep could be:

Stress

If we are stressed our bodies produce adrenaline, cortisol, and other chemical compounds.

It doesn’t matter whether it’s stress at work or of another type of stress. All of them affect how the brain functions and keep us awake. an unintentional sleep disruptor. Stress is a factor that can play on its own even when you don’t feel stressed.

Anxiety

Concerning yourself about your finances, health work, or any other issue could keep your awake during the night or cause nightmares. It’s the most common reason for sleep problems.

Depression

If you’re depressed and your thoughts are dark and depressing and the brain’s chemical shifts. In certain instances depression, as well as other mental health issues trigger sleepiness. For others this can lead to sleepiness.

Caffeine and addiction to substances

There’s nothing that’s worse than a coffee consumption when you’re trying to rest more. It’s a stimulant that can make you feel more alive and alert. However, it may cause you to feel anxious or depressed. It can also make you angry, sad, or anxious.

It could affect your sleep when you consume beverages that contain a lot of caffeine prior to the time of bed. Other stimulants have the same effect and it is possible to experience insomnia as you go through the withdrawal process of recreational substances.

Dietary elements

Certain foods may cause issues in the night if you eat close before going to bed. If you sleep with a full stomach, it could also cause gut health issues and affect your quality of sleep.

Alcohol

Many people drink alcohol to relax, however excessive alcohol consumption can cause changes in sleep patterns. This is why you may not get a full rest at the beginning of the day after drinking an excessive amount of alcohol.

Training for strenuous exercise

A little exercise prior to bed will help you fall asleep and get to sleep. However, exercise that is strenuous can raise the levels of adrenaline and cortisol and can cause poor quality sleep.

Medicines

Certain medications can trigger insomnia. It can happen, for instance, when you take Parkinson’s medications, decongestants and corticosteroids.

Environment

It is possible that your sleeping patterns are dependent on the temperature in your bedroom or at certain times of year. The quality of your bedding may be a factor in your sleeping.

Health

A chronic health problem can affect the quality of sleeping, especially if it’s causing persistent pain or worry.

Once you have a better understanding of the primary factors, you’ll be able to see that you have the ability to make modifications to eliminate them completely. Being conscious of your sleeping habits will assist you in achieving what we call sleeping hygiene.

It is likely that you have heard the phrase 7 to 8 hours of rest is the goal of many of us at night. But, the burden of sleep and quality of sleep go far beyond the amount of sleep. So, to get better sleep, you must be aware of the causes of sleep deprivation as mentioned previously.

Here are some tips for a good night’s sleep and sleep hygiene tips:

1.) Beware of naps that are too long

Be cautious with your nap duration and naps. If you’re tired in the course of the day, it’s acceptable to have a nap, but you should limit your nap at least 30 minutes.

2.) Be mindful of your dietary habits

Avoid drinking alcohol, caffeine and nicotine prior to bed. Maintain a healthy lifestyle and stay clear of eating large meals prior to the time of bed. Avoid eating fatty snacks at night especially if you have an irritable digestive system.

3) Temperature of the body

You can play around with your body’s temperature. Have a bath or shower before bed to trigger a sleeping reaction in your body as your body temperature drops.

4.) Make yourself comfortable

Be sure the blankets, pillows and mattress are both comfortable and are at the correct temperature. A high-quality mattress can aid in sleeping better.

5) Exercise

Make sure you exercise regularly throughout the day. It is possible to aim for 30 minutes of physical exercise.

6) Make an exercise routine

Adopt a regular sleeping schedule, even on weekends. Get up and sleep at the same time each day. It might take some time before you notice a change in your body’s circadian rhythm.

7) The morning sun is bright

The sun’s rays and daylight are crucial as the first thing you see when you wake up.

8.) Morning exercise

Exercise in the morning can assist in getting your body moving more efficiently and lessen the need for sleep.

9.) Do not screen prior to the bed

Try to reduce the amount of amount of time you are on screens or other gadgets.

10) Relaxation techniques

You may want to think about practicing yoga or meditation. They can help you relax and can improve sleep.

Try different relaxation techniques, such as breathing exercises, or a body scan exercises. Try to attain complete muscle relaxation when you attempt these techniques.

11) Natural remedies

Relieve stress by taking natural remedies or herbal supplements. For instance, you could take melatonin supplements as capsules or in lavender tablets.

Also, you can test lavender essential oils and other aromas that are pleasant to calm your mind.

12) Limit the amount of noise

Utilize earplugs, or relax with soothing music or white noise using headphones or a device when your room isn’t entirely silent.

13) Make use of a sleeping mask

It is possible to use sleeping masks in the event that your bedroom is not completely dark, or you are uneasy due to nightlight. In the ideal scenario, it is recommended to buy curtains that block out light.

How do you know how your sleeping performance is getting better? If you’re getting better sleep you’ll feel more active. Additionally, you’ll feel more energetic throughout the day.

What can you do to improve your quality of sleep?

In some instances it is possible that poor sleep quality can lead to a sleep disorder that you must deal with. For instance, insomnia or sleep apnea.

What do be done if struggling with insomnia?

Try using methods of relaxation, such as breathing exercises or meditation.
It is possible to try natural remedies for insomnia such as valerian, chamomile, and lemon balm.
If you are unable to sleep after 20-30 minutes, get off your bed and do something relaxing like reading a book or gentle cleaning the kitchen’s surfaces. You can then try sleeping again.
It is possible to visit your doctor for medical advice and then get prescription medication. Be cautious and only use them according to the directions.

What do you do when there’s a problem with sleep apnea?

Sleep apnea is the term used to describe a condition that causes breath pauses in the night. The airway begins to collapse. The body stops breathing, and you may awake several times each evening.

It could be that there is an anatomical issue that causes sleep apnea. However, the majority of patients get relief by these strategies:

Maintain an appropriate weight.
You could try an CPAP machine to aid your sleep
It is possible to try sleeping using a nasal strip or even a mouthpiece.
Find a sleep apnea pillows. Some pillows accommodate the CPAP machine and can make the process more pleasant for users.
Do not hesitate to see your physician or sleep physician for medical advice.