- It is possible to have a good quality of sleep by practising the right habits every day
- Here are 10 effective strategies to improve sleep quality
- The strategies include managing light exposure, investing in good beddings, limiting the intake of alcohol, exercising regularly and practising healthy eating habits
In a country like Nigeria, where the fast-paced urban lifestyle, long working hours for 9-5, workers, and constant exposure to noise and stress are common, many people struggle to get the quality sleep they need. Sleep deprivation is becoming an increasing concern, particularly in industrial cities like Lagos and Abuja, where traffic congestion, irregular power supply, and the demands of modern living create additional barriers to restful sleep.
According to health experts, poor sleep not only affects mental and physical well-being but also reduces productivity, leading to a significant impact on both personal health and the economy. Despite these challenges, improving sleep quality is possible with the right habits and environment.
If you are looking for ways to have good sleep quality, here are 10 tips proven by medical experts to be effective over the years.
10 effective ways to improve sleep quality
TheRadar provides 10 effective ways you can improve your sleep quality without necessarily affecting your work rate.
1.Manage light exposure
Regulating light exposure is key to enhancing sleep quality. Excessive light can interfere with sleep, as the body produces melatonin, a hormone that aids sleep when bright lights are avoided at bedtime. While some people prefer to sleep in total darkness, others use blackout curtains or sleep masks to block light and promote uninterrupted rest.
You can choose any of these options depending on your preference. This tip is more important if you notice you don't sleep well when exposed to light. You can control and manage the light in your room to give you a good sleep experience.
2. Invest in quality mattresses and beddings
A comfortable bed and supportive mattress are essential for a good night’s sleep. A supportive mattress helps align the spine, reducing discomfort. According to a 2021 review, medium-firm mattresses are often recommended for preventing back pain. Bedding should also be selected based on personal comfort to create an inviting sleep environment. Studies have shown that materials such as cotton, wool, and even certain blends can improve sleep quality.
3. Minimise noise
Reducing noise in your sleep environment is crucial for creating a peaceful sleep setting. The brain naturally reacts to noises in our environment, if total silence isn't possible, consider using white noise machines or fans to mask disruptive sounds. Earplugs or noise-cancelling headphones can also help in noisy environments.
4. Get 30 minutes of natural light exposure
Sunlight plays a crucial role in regulating the body’s internal clock. Exposure to natural light early in the day is not only a good source of vitamin D as it is popularly known but also helps align your circadian rhythm, making it easier to fall asleep at night. If natural light is scarce, you can consult your doctor about light therapy options.
5.Choose sleep-friendly foods
Another way to improve sleep quality is by inoculating sleep-friendly foods in your diet. Some foods, such as rice, oats, and dairy, can promote sleep by encouraging the release of sleep-inducing chemicals. On the other hand, sugary foods and large meals before bed can keep you awake.
Also, try to eat dinner a few hours before sleeping and opt for a light snack if you get hungry late at night.
6. Limit alcohol intake or fluid consumption
Though alcohol might make you drowsy initially, it disrupts sleep quality by causing frequent awakenings during the night through excessive urination.
This is because it can also lead to dehydration or excessive urination, known as "nocturia," both of which can disturb your rest. To avoid this, limit alcohol and fluid consumption in the hours before bed.
7. Exercise regularly
Exercise is a sporting activity that is old but golden. Regular exercise promotes sleep quality by reducing anxiety and stress from daily activities.
However, exercise must be balanced because intense physical activity too close to bedtime can boost adrenaline levels, making it harder to fall asleep. Therefore, for best results, exercise should be done earlier in the day.
8. Limit long or irregular naps
While short naps can be refreshing, long or inconsistent naps may interfere with nighttime sleep. They can confuse your internal clock, making it harder to fall asleep later. If naps are affecting your sleep at night, consider reducing their length or frequency.
9. Maintain a consistent sleep schedule
A regular sleep schedule helps regulate your body’s internal clock. Going to bed and waking up at the same time every day can improve sleep quality over time. Studies by medical experts show that irregular sleep patterns are linked to poor sleep, so consistency is key for long-term benefits.
You can work your schedule to ensure that you wake up and sleep at a consistent time.
10. Practice healthy eating habits
Late-night eating can negatively affect sleep quality. Try to have dinner a few hours before bed, and if you need a snack, choose something light and low in carbohydrates. Studies by experts have shown that high-carb meals can hinder sleep compared to low-carb options.
Sleep paralysis and all you need to know about it
Meanwhile, TheRadar previously wrote on the causes of sleep paralysis and how it can be prevented. Surprisingly, many people experience sleep paralysis, and according to statistics, about 20 per cent of people have experienced it.
Sleep paralysis is caused by some underlying health conditions like insomnia, narcolepsy, bipolar disorder, and post-traumatic stress Disorder (PTSD), among others.
However, medical experts have recommended having quality sleep to prevent sleep paralysis. It is recommended to get a good sleep between 7-9 hours daily.
