Benefits of good sleep quality
Are you getting enough sleep? Are you getting quality sleep?
Improving the Quality of Sleep
Are you getting enough sleep? Are you getting quality sleep?
Most of us need around 8 hours of good-quality sleep a night to feel and perform at our best. Some will need more and some less. This can depend on factors such as age, health, and lifestyle.
There are lots of factors that can cause poor sleep. Some of these include: stress and anxiety, drinking too much alcohol/caffeine, a poor sleeping environment, disturbance from children or partners, bad sleeping habits, or medical factors. Find out more here
The effects of a lack of sleep are well known and many of us will have experienced these at one time or another during our lives.
Some of these effects include feeling irritable and moody, difficulty concentrating and staying alert, and not being able to work properly. Aside from these, prolonged sleep deprivation can have consequences for your physical health as well.
If any of this resonates with you, it's time to look at your sleep habits.
Calculate Your Sleep ScoreSide effects of poor sleep quality
The effects of poor sleep can be serious and far-reaching. The long-term effects of sleep deprivation are proven. It drains your mental abilities and puts your physical health at real risk. Science has linked poor slumber with a number of health problems, from weight gain to a weakened immune system.
* This information about the side effects of poor sleep is from Healthline and Sleep FoundationDifficulty concentrating and staying alert
When you are suffereing from a lack of sleep you will find it hard to concentrate on things like work and even simple tasks. You may feel tired during the day or when performing activities such as driving which can put yourself and others at risk.
Memory issues
During sleep, the brain forms connections and helps you process and remember new things. A lack of sleep can hinder ths process and impact both your long and short term memory.
More Accident prone
Being drowsy can increase your risk of accidents either from being to tired too concentrate and respond to stimulus ie. driving a car, or you may be prone to take more risks, as you arent able to asses the situation properly. A lack of sleep can also affect your balance and coordination which again may make you more prone to accidents.
Feeling irritable and moody
A lack of sleep can make you, moody , emotional and short tempered.
Overeating
The chemicals which signal to your brain that you are full are affected by lack of sleep, which is just one of several ways that poor sleep may be tied to obesity and problems with maintaining a healthy weight.
Immunodeficieny
Sleep deficiency has been shown to lead to worsened immune function, making you more suceptable to getting illnesses, including a poorer response to vaccines.
Other Health Risks
The cardiovascular system: Lack of sleep may lead to increased blood pressure and higher levels of inflammation and increases your risk of cardiovascular disease.
Diabetes: Lack of sleep efects the bodys release of insulin.People who do not get enough sleep have higher blood sugar levels and an increased risk of Type 2 diabetes.
Mental health disorders: Sleep and mental health are closely intertwined, and poor sleep has strong associations with conditions like depression, anxiety, and bipolar disorder.
How to improve sleep quality
Top tips to get to sleep and sleep better
If you're having sleep problems, there are simple steps you can take to ease those restless nights.
Keep regular sleep hours
Going to bed when you feel tired and getting up at roughly the same time helps teach your body to sleep better. Try to avoid napping where possible.
Create a restful environment
Dark, quiet and cool environments generally make it easier to fall asleep and stay asleep. Watch our video for tips on how to sleep better.
Move more, sleep better
Being active can help you sleep better. These videos can get you going, but remember to avoid vigorous activity near bedtime if it affects your sleep.
Confront sleeplessness
If you are lying awake unable to sleep, do not force it. Get up and do something relaxing for a bit, and return to bed when you feel sleepier.
Write down your worries
If you often lie awake worrying about tomorrow, set aside time before bed to make a list for the next day. This can help put your mind at rest.
Put down the pick-me-ups
Caffeine and alcohol can stop you falling asleep and prevent deep sleep. Try to cut down on alcohol and avoid caffeine close to bedtime.
Calculate your sleep score
Additional Help & Resources
Exercising
for better sleep
Johns Hopkins Medicine
How to get to sleep
National Health Service
Tips to improve your sleep
Division of Sleep Medicine at Harvard Medical School
Remember to speak to your doctor if you're concerned about your sleep!