The capability that the body has to heal itself and recover is truly incredible. The body has an inherent ability to heal and thrive. Improve Sleep quality is among the most crucial aspects of being healthy and well-aged. Your body thrives when you have an established routine, so getting ready for bed shouldn’t be much different from the other routines.
Although I’m not a certified sleep specialist I am a regular participant in conversations with my clients in physical therapy about hygiene and sleep quality. Sleep hygiene is among the most crucial elements to recovering from injury or illness as well as thriving and living well.
A majority of studies show that, on average, a person needs between 7-9 hours of rest. There are many phases of sleep cycles, the average sleep cycle runs between 70-120 minutes. The amount of rest required can vary and will depend on the length of your cycles.
It’s interesting to observe that if you awake at the time you’re coming out of a cycle of sleep you’ll generally feel more refreshed and alert. However, when you awake either at the beginning or halfway through the cycle, you’ll probably wake to feel exhausted and angry (hence the expression “waking awake on the wrong side mattress”). This should be referred to as “waking up in the wrong part of the cycle” instead.
If you’re recovering from surgery, illness, or an injury, it’s best to improve sleep quality longer than you would normally. This should not be confused with bed rest, however. Since I am a physical therapist I do not advocate bed rest however, at times bed rest may be medically required.
Regular movement and activity balanced with sufficient sleep are essential. Numerous important bodily processes take place when you are asleep. A major and significant aspect of sleeping is the way it affects your hormone regulation. Hormones like Human Growth Hormone (HGH) are crucial roles in the way you recover from injuries. A good amount of rest and improve sleep quality is vital to allow HGH as well as other hormone systems to be functioning at their optimal levels.
Sleep deprivation or inadequate sleep don’t just impact the healing process However, they also pose an indicator of risk for many chronic diseases and illnesses, such as:
- Metabolic syndrome
- Heart disease
- Chronic pain
How to improve sleep quality
Enhance Your Sleep quality to get good quality sleep take control of your sleeping environment and the way you prepare for sleep. This is called your sleeping hygiene.
These guidelines can assist you in getting more restful sleep:
- Do not drink too much later in the daytime.
- The room is black. Darkness transmits important hormone signaling to the brain, allowing it to prepare you for sleep. Even a small amount of light can alter sleeping patterns, so make sure to cover the potential sources of light (even the ones in smoke detectors or other electronic equipment).
- Beware of using electronic equipment for at least two hours before bedtime since it is believed that the light (in particular that blue glow) that is emitted by screens can be very stimulating to your body. If you are required to work at a computer or prefer to watch television in the evening, wearing glasses that block blue light might be helpful.
- Be sure to avoid watching television for at most two hours before bedtime since the light produced from the screen is stimulating.
- Make a rule that you do not have electronic gadgets in your bed. We all think that we have to be surrounded by our tablets or TV however improve sleep quality without it.
- Avoid reading or watching anything (like the news at night) that could create anxiety or stimulate you before bedtime.
- Take magnesium supplements before getting to bed. Numerous medical professionals now say that an increasing percentage of people are not getting the quantity of magnesium that they consume on daily basis. Magnesium is a great mineral that can reduce the soreness of muscles and increase improve sleep quality. Consult your doctor about taking the magnesium supplementation you need.
- Set a routine. Your body thrives in regularity, so getting ready for bed should not be any different from your normal routines. Try to get in at the exact time every day. To improve the amount of time you sleep in the evening, try going to bed sooner (like five to ten minutes) each day instead of staying up longer at night. Make sure you get more sleep early in the morning, and not at the final stage of your sleep cycles.
- Keep your room cooler. If the temperature in your room exceeds the recommended temperature, it is likely to be unable to sleep comfortably. The rule is that cooler is better than warmer, however, it’s not cold.
- Get regular exercise. Regular exercise can maintain a healthy routine for improve sleep quality. Make sure to exercise before going to you go to bed. In the event of recovering from injury, the type of exercise you perform may be different and is contingent on the particular injury.
If you’re recuperating from surgery, illness, or injury, and your rehabilitation is slowing down or not going as smoothly as you’d expect, then reviewing your improve sleep quality habits is a crucial next step.
A good amount of sleep isn’t to be a luxury. It’s a crucial element to living and aging well. Don’t undervalue the importance of rest and try to improve sleep quality!