Are You Taking Sleep Pills Like Candy? 5 Strategies to Improve Your Sleep Quality Naturally

Working on improving sleep hygiene can help you wean yourself off of sleeping pills and get a good night’s sleep on your own.

Sleep is an essential aspect of our lives that plays an important role in maintaining good physical and mental health. It is during sleep that our body regenerates and repairs tissues and cells, while our brain consolidates memories and processes information. Sleep is therefore vital to general well-being, and any disruption can have long-term consequences, including obesity, type 2 diabetes mellitus, and heart disease. Our self-satisfaction with our sleep experience is known as sleep quality and encompasses characteristics such as sleep initiation, sleep maintenance, amount of sleep, and awakening refreshed. The quantity and quality of sleep are two different things. The quality of sleep determines how well you sleep, while the quantity of sleep determines how much sleep you get each night. A decrease in overall sleep duration, N3 sleep, and REM sleep can have a negative impact on sleep quality.

Due to high stress levels, sleeping pills and other forms of medication have become the norm. These drugs become highly addictive and can also affect your health and cause serious problems in your body. The need to raise awareness about sleep quality and the implementation of effective strategies to improve sleep quality has never been more critical. According to the 2023 ResMed Sleep Survey, 58% of Indians consider snoring to be a sign of good sleep, highlighting their unawareness of the fact that snoring is a potential symptom of obstructive sleep apnea ( OSA) and other sleep-related problems. The lack of awareness about sleep health and its impact on general well-being is a growing concern in the country. These alarming statistics highlight the need for effective strategies to improve sleep quality among Indians. Here are five strategies that can help you improve the quality of your sleep:

Diagnosis of sleep disorders

Sufficient sleep is a crucial human need, and its absence can significantly affect sleep quality, especially for those struggling with sleep disorders. One of these common sleep disorders is obstructive sleep apnea (OSA), which can also lead to excessive daytime sleepiness (EDS). It is important to diagnose and treat sleep disorders promptly. However, research has revealed that 97% of Indians have encountered obstacles while seeking treatment for their sleep problems. Today, there is an increase in cloud-connected devices and advances in digital health that can be used to determine if someone has sleep apnea. ResMed’s OneSleepTest is a useful tool for identifying sleep problems. It offers convenient results in the comfort of your own home, so it may be a prudent option for people who may have difficulty with other sleep test options.

Create an environment conducive to sleep

Creating a sleep-friendly environment can help improve the quality of your sleep. The quality of sleep has decreased due to the use of electronic devices or screens before bed. Blue light emitted from electronic devices like phones or tablets can disrupt the production of the sleep hormone melatonin, which regulates our sleep-wake cycle. To promote better sleep, consider engaging in sleep-inducing activities, dimming the lights at night, and establishing a relaxing bedtime routine, such as taking a warm bath, reading a book, or practicing relaxation techniques such as meditation or exercises. deep breath.

Follow a sleep schedule

Adhering to a consistent sleep schedule is an essential aspect of maintaining good sleep hygiene and promoting overall health and well-being. Our bodies have a natural internal clock called the circadian rhythm that regulates our sleep-wake cycle. One should maintain a regular sleep schedule, which helps keep our circadian rhythm in balance, which can improve our sleep quality and make it easier to fall asleep and wake up at the same time every day.

Work-life balance

Striking a work-life balance is essential for overall health, and getting enough sleep is a key component of that balance. Sleep benefits all functions of the body. Sleep deprivation can make you lethargic, less innovative, and make it difficult to focus on crucial tasks. Trying to work on sleep deprivation can have a substantial influence on job performance. Processes throughout the body function suboptimally when you don’t get enough sleep. To improve the quality of your sleep and maximize your ability to function at work, it is essential to assess your priorities, improve your sleep hygiene by encouraging healthy habits that encourage restful sleep, and adapting lifestyle changes. Consistently getting enough sleep can improve your productivity at work, speed up your response time, and give you more energy throughout the day. By making rest a priority, people can improve their physical and mental health, improve job satisfaction, and lead more fulfilling lives.

Practice relaxation techniques and exercise regularly

Implementing relaxation practices into your sleep routine can help calm your mind and body, allowing you to fall asleep more easily. Some effective relaxation techniques include deep breathing exercises, progressive muscle relaxation, meditation, and visualization.
Exercise is a crucial aspect of maintaining good sleep health. Regular physical activity can help reduce stress and anxiety levels, both of which can interfere with sleep. It also increases the body’s production of endorphins, which can promote relaxation. Additionally, exercise can help regulate the body’s circadian rhythm, which is the internal clock that regulates sleep and wake cycles. However, it’s important to note that exercising too close to bedtime can have the opposite effect and interfere with sleep, so avoiding exercise at least a few hours before bedtime is recommended.

Sleep health is crucial, and prioritizing it is critical to leading a healthy and productive life. Understanding the quality and quantity of your sleep, identifying possible sleep disorders, and seeking medical attention, when necessary, can significantly improve your sleep health, and in turn, your overall health. Seeing a doctor for sleep-related questions is particularly important if you experience symptoms such as difficulty falling or staying asleep, snoring, or excessive daytime sleepiness. A doctor can assess your symptoms, diagnose any underlying conditions, and provide appropriate treatment options. They can also offer advice on lifestyle changes that can improve the quality of your sleep, such as establishing a consistent sleep schedule, limiting caffeine intake, and avoiding electronic devices before bed.
By making small changes to your sleep routine, you can improve the quality of your sleep and enjoy the benefits of better sleep health.

(Inputs: Dr. Sibasish Dey, Head of Medical Affairs, South Asia, ResMed.)