7 Best Ways To Improve Quality Of Sleep

How young you look will depend on how deep you can sleep? How much healthy will you have?  How much fat can you lose? it depends on your sleep. 

How strong will your memory be?, How well you will be able to study it depends on your sleep. Will you have more will power?  will you be able to keep a good relationship? it depends on your deep sleep.

Research said How much stress will you have?, how much depression will occur?, the chances of migraine, even the chances of cancer, it all depends on the  quality of your sleep.

Research suggests that sleep is more important than exercise and diets combined.

1] How Much Sleep Is Sufficient For Healthy Life?

Below is a range of sleep time recommendations needs by age

1]Newborn infants: 0 to 2 months babies needs 12 to 18 hours sleep (includes naps)....

2]Infants: 4 to 12 months infants needs 12 to 16 hours sleep (includes naps)...

3]Toddlers: 1 to 2 years toddlers needs 11 to 14 hours of sleep (includes naps)...

4]Preschoolers: 3 to 5 years of children needs about 10 to 13 hours sleep (includes naps)....

5]School-age children: 6 to 12 years of teens need 9 to 12 hours for sleeping.....

6]Teens: 13 to 18 years of pre adults need 8 to 10 hours of average sleep....

7] Adults:

a>Young adults: Between 18 to 25 years needs 7 to 9 hours....

b>Adults: Between 25 to 64 years adults Need almost 7 to 9 hours....

c> Older Adults: above 65 years need 7 to 8 hours to complete sleep....

But now the question is that we will sleep at 10 pm  and wake up at 7 am  in the morning and will get full sleep for 9 hours, but even after that, we does not feel that freshness?

The only reason behind this the poor quality of sleep

So now we see what we can do for deep sleep, firstly we will see the easiest way which we can follow now

1] Avoid screen's before bed time..

Our body releases a hormone called melatonin. This hormone is responsible for our healthy sleep cycle. There is a sensor in our eyes named Melanopsin Photoreceptor whenever we see light of 460 to 480 nanometer wavelength on these sensors i.e. blue light.

So this light reduces the production of melatonin, that is, you will fall asleep now, whatever screen's you have, whether your Mobile, Tv or Laptop They produce blue light.

Scientific studies show that people use Tablet, Laptops and Mobiles before sleeping. Their sleep is less than an hour.

A] now we have 4 solutions to handle this.

1] Do Not Use Screen's 2-3 Hours Before  Going  To Bed....

First thing to do not use any screen's for 2-3 hours before going to bed.This option is a bit difficult because we all have become addicted towards mobile, so another option comes.

2] To Use Blue Light Filter 2-3 hours Before Sleep

Second thing is to on blue light filter 2-3 hours before sleep . Generally it's available on every mobile

3] To Use Some Blue Light Filters If Not Available on Your Device

Twilight app which is synchronised with sunlight it's become orange through blue according to sunlight..

4] For Laptop we can use F.lux working same as twilight works..

2] Make Your Room Dark During Sleep

That is, the more dark room you can go in, the more sleep you will get.

But some people can say that what is the need to darken. I blindfold my eyes, but this is the wrong situation. Like our eyes, our skin too has a light sensor called Photoreceptors .

Now whenever you sleep by lighting the light, a part of your body sends a message to your brain that it has to sleep while the photoreceptor light in your skin Receives and informs the brain that it is the time of day and not to sleep, which reduces the production of melatonin by 50%.

And you sleep a lot less deeply, so try that to keep there is complete darkness in the room at bedtime.

It is possible that no one can sleep without the light.You can put low intensity lights in red colour. Make sure Light intensity will be too low.

3] Decrease Your Body Temperature

A study was done on Insomnia i.e. people who were very sleepy. Because of which their entire day was stressful, they were depressed. 

Researchers wore thermo suits to them, which reduced their skin surface temperature by 1 degree.  

In Study's end it was found out that these people who had difficulty in sleeping before,  They used to sleep for the same time as the normal person do. 

Their quality and quantity of sleep became good with this factor.

∆ There are two things you can do to lower your body temperature

1] One can take a bath with warm water 2 hours before bedtime.  Now this counter intuitive can be felt that we have to reduce our body temperature, So why are we taking a bath with hot water. 

But your body temperature will increase slightly after bathing and they will be reduced by the time you sleep.

And finally you will sleep deeply.

2] Or If you want to invest money, you can take a cooling mattress from the Amazon, which will keep you cool a little during summer.

Or use Sleep Pillow Spray. 

Keep out of reach of children. Deep sleep and sleep plus pillow sprays are suitable for ages 3+ under adult supervision. 

4] Avoid Caffeine

Caffeine which is found in chocolate, coffee, tea, red bull and coca cola.

Half of his life is 5 to 8 hours, which means that if you drink a cup of tea, 

Then after 8 hours, half a cup of that tea will remain active. And even after 16 hours 1/4 cup will still be active in your system. 

And they will keep your brain active, which will reduce melatonin production and make sleep less deep.

For this, author Sean Stevenson recommends that if you sleep at 10 pm, then no one can use caffeine products after 2 pm. And if possible, you should avoid caffeine completely.

5] Your Bed Is For Sleeping

That is, your bed is only use for sleeping and do not do any office work, study or food on it, to keep it for sleeping only.

Because whenever you see something, the emotion activates in your brain related to that thing.

For example If you keep the file on your bed, then you will miss your work related to that file and instead of resting your mind to do that work. And you will sleep less..

Researchers also say that you keep your electronic friend i.e. mobile, phone, laptop, TV at least 2 meters away from your bed.

Because this useless emotion will bring to your mind and at the same time this thing emits the electro magnetic field which can cause a lot of health related issues.

Some of you will say that I keep an alarm in mobile

You can buy cheap alarm clock from the market. Try not to compromise with this factor.

6] Calm Your Inner Chatter

You must have experienced this thing as soon as you start sleeping, thousands of questions come to your mind.

Dude, why is this happening? Where will I go next? How will I do it? when will it happen? What to do?

Either you start thinking about your artificial future or you start crying about bad experiences in the past.  And after that you can't sleep.

Meditation is a better and simple solution. The benefits of meditation have justified the  scientific studies and perhaps you also know.

But very few of you will do meditation in actuality, if you want to do guided meditation then we will recommend that you can use Headspace app Which has been given very good meditation lessons.

7] Go To Bed At Right Time

Last point says that go to bed at right time.

10 pm to 2 am time is also called money time sleep.

At this time, our body secretes the most beneficial hormones such as melatonin, human growth hormone, also known as "youth hormones".

For a vibrant youthful looks, 10 pm to 2 am time is more beneficial.

Stevenson says that you should try to sleep within 1 to 2 hours of being blind, which will maximize your chances of getting deep sleep.

Try not to work in night shift. Because in a study it has been found that women who work in the night shift have more chances of getting breast cancer. Comparison of women who sleep well at night.

The things share above get from documentry of  Sleep Recommendations  And  Sleep Smarter Book: by Shawn Stevenson. 

So we recommend you may be also check this.

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