How Can I Get 7 Hours of Quality Sleep

Good sleep is often the casualty caused by increased productivity and social commitments in today's fast-paced world. However, seven hours of high-quality slumber is not a luxury; it's a necessity for overall good health and well-being. If you find that you are just not able to get this elusive amount of restful quality sleep, you are not alone. Fortunately, one can attain adequate sleep by making some conscious changes in one's routine and bringing about some positive lifestyle alterations.

Establishing a Regular Sleeping Pattern

One of the most effective ways of ensuring the quality of sleep is to have a consistent sleep schedule. The body has a self-regulating ''clock'' often referred to as the circadian rhythm, resulting in you sleeping and waking up at regular times. Disruptions in this rhythm results in poor sleeping quality.

Action Steps:

Maintain a Regular Bedtime and Wake Time: Try to go to bed and wake up at the same time every day even during weekends. This helps your inner circadian rhythm keep a regular schedule.

Alter Gradually: When you need to change your slumber timing, offset it by 15 to 30 minutes a day so that the body can get used to a new time gradually.

Create a Restful Sleep Environment

Another critical determinant of sleep quality is the environment in which you doze off. A well-designed sleeping environment can cue your body that it's time to wind down.

Action Steps:

Optimize Comfort: Purchase a Comfortable Mattress and good pillows. The right bedding can make a world of difference regarding slumber quality.

Control Temperature: Maintain lower temperature in your bedroom. The recommended temperature is from 60-67 degrees Fahrenheit for most people.

Darken the Room and Eliminate Noise: If there is too much light in your bedroom, use curtains that block out external light. For some people, earplugs or a white noise machine can be very effective in drowning out unpleasant sounds that may be disrupting sleep.

Avoid Screens Before Bedtime

The blue light coming from the smartphones, tablets, and computers stops the production of melatonin, the hormone responsible for making a person sleepy.

Action Steps:

Set a Tech Curfew: Avoid using any type of screen at least an hour before bedtime. You can instead read an actual book or meditate.

Use Blue Light Filters: If you cannot do without devices before you go to bed, at least do so with apps or settings that filter out blue light emission.

Diet and Caffeine Intake

What you eat in the hours before going to bed can make a big difference in your sleeping experience. Some foods and drinks can help your body fall and stay asleep, while others can keep you up.

Action Steps:

No Big Meals and Caffeine Before Bed: Avoid heavy, spicy, or fatty foods, and caffeine in the hours leading up to bedtime. Both can give you indigestion that might disturb your sleep.

Choose Sleep-Inducing Snacks: If you want to snack just before bedtime, go for snacks which are sleep-inducing such as small amount of nuts, yogurt, or a banana.

Practice Relaxation Techniques

Relaxation techniques can cue your mind and body for sleeping. Stress and anxiety are two great stumbling blocks for our sleeping quality.

Action Steps:

Relaxation Techniques: Consider engaging in relaxation techniques, such as deep breathing exercises, progressive muscle relaxation, or meditation during your bedtime routine.

Create a Bedtime Routine: Do a series of calm, soothing activities just before bed so your body knows that it is bedtime. Consider including a warm bath, reading, or soft music in your routine.

Exercise Regularly

Regular physical activity is associated with general health and can dramatically affect sleep. Yet, timing is key.

Action Steps:

Engage in Regular Exercise: Try to engage in some moderate exercises for at least 30 minutes on most days of the week. Physical activities like walking, swimming, or yoga support good sleep.

Avoid Intense Exercise Close to Bedtime: While exercise is good, doing vigorous exercises near bedtime may not have the same positive effects and might make falling asleep difficult for you. Try to stop intense workouts a few hours before bedtime.

Seven hours of quality sleep is more than a goal. It is an essential ingredient in leading a healthy, productive life. Try to set up a regular slumber schedule, create conditions that allow rest, manage your diet and use relaxation techniques for better sleep duration and quality. When you sleep well, you ensure that the most important thing is being done to maintain health. If you still struggle to fall asleep despite all these changes, perhaps it is about time you scheduled an appointment with a health professional so that you are on the road to restorative, restful nights.