6 Steps to Improve Your Sleep Quality

Sleep is a necessity for everyone. Why? Because sleep is very important for your physical and mental health. By sleeping, you can improve your physical health, brain function, and also your emotional health. Not only that, sleep can also make you work better tomorrow.
Good sleep is quality sleep. However, what is quality sleep like? How do you get good sleep quality?

What is good sleep quality?

Adults must sleep an average of 7-9 hours per night, this varies by individual. Maybe some people are comfortable with 8 hours of sleep, some sleep 6-7 hours, and maybe up to 9 hours. There are also people who cannot if their sleep schedule is interrupted or changes, while others consider it not a problem.
The following can be signs you get a good night's sleep:

• You can fall asleep within 15-20 minutes since you lie down to sleep.
• You sleep for 7-9 hours per day regularly.
• When you are in bed, you can fall asleep immediately. You don't need long to sleep.
• You wake up feeling refreshed, as your energy is replenished.
• You feel ready to live your day and be able to work productively throughout the day.
• You sleep comfortably and calmly, do not snore, have difficulty breathing, anxiety, or other sleep problems.

How to improve sleep quality?

Healthy sleep quality can improve your quality of life too. Therefore, as much as possible we should get good sleep quality. The following are tips for getting good sleep quality.

1. Pay attention to what you eat and drink before going to bed

Don't sleep when you feel hungry, this can make your sleep less comfortable and you can wake up in the middle of the night just because you are hungry. Also, don't eat near bedtime. We recommend eating 4 hours before going to bed. This makes the condition of your stomach calm during sleep so that it will not interfere with your sleep.

In addition, limit your water consumption before going to bed. Drinking too much water before going to bed can make you wake up in the middle of the night because you want to urinate. This can disturb your sleep.

You should also avoid the consumption of foods or drinks that contain caffeine, such as coffee, cola, tea, and chocolate, and drink alcohol close to your bedtime. Coffee can make you not feel sleepy during the hours you should sleep. As a result, coffee can interfere with your sleep. While alcohol, although it may make you sleepy at the beginning, but then it can make you wake up and disturb your sleep at night.

2. Make your room condition as comfortable as possible

Usually you will sleep more comfortably in an environment that makes you comfortable to sleep. A quiet, dark and cool environment can help you sleep comfortably. By making your room dark, can signal to your brain that it's time to sleep.

Also make sure you sleep with a comfortable mattress and pillow. Mattresses are usually less comfortable if they have been used for 10 years. If you share a bed with your partner, make sure you get enough room to sleep. If you have a pet, try to set a limit on how often they sleep with you or not at all.

3. Do the habit before going to bed

This makes it easier for your body to transition from the wake to the time to fall asleep. You can do things that make you relax before going to bed, like a bath that can change your body temperature so that you feel sleepy, guide, listen to music, or do light exercise before going to bed. It's best to be careful about using electronic devices, such as watching TV, before going to sleep because some research shows that this can interfere with your sleep.

Avoid stress or stressful activities, such as working or discussing issues that can trigger your emotions. Stressful physical and psychological activities can cause your body to release stress hormones or the hormone cortisol, which keeps you alert and not sleepy. If you are accustomed to thinking about problems before going to bed, you better write the problem in a book rather than just thinking about it.

4. Make a regular sleep schedule, even on weekends

Sleep and wake up at the same time every day, even during holidays can help you get good sleep quality. In addition, this can also regulate your body's internal clock, so your body automatically knows when to sleep and wake up.

If you can't fall asleep after 15 minutes you try to sleep, you should wake up and do things that can calm you. Then, try to sleep again if you feel tired or sleepy. Trying to sleep for a long time will only frustrate you.

5. Limit your nap or don't take a nap at all

A long nap can interfere with your night's sleep, especially for those of you who have insomnia or poor sleep quality at night. If you want to take a nap, you should limit it to around 10-30 minutes. Or even you don't need a nap at all if napping is the reason you can't sleep at night.

6. Exercise regularly

Regular exercise can improve the quality of your sleep. Regular exercise can help you fall asleep faster and sleep well. However, pay attention to your exercise time. If you do strenuous exercise close to bedtime, this might interfere with your sleep. Heavy exercise can stimulate your body to release stress hormones (cortisol) which can keep your body awake and not sleepy. It's best to exercise at least 3 hours before your sleep or exercise in the morning.