Sleep Deprivation: 7 Tips and Trick To Enhance Quality Sleep At Night

Making certain lifestyle changes can help us improve the quality of our sleep at night.

Sleep deprivation or lack of sleep has become a more glorified concept with people taking pride in it. On World Sleep Day, memes rained down on Twitter as people rallied over sleep deprivation. It’s great that we do hard work and sometimes we don’t get enough sleep. However, it should not be on the priority list. Prolonged time without adequate, quality sleep can affect mental and physical health. An adult should get at least seven to eight hours of good sleep in a day for the body to function optimally. Not getting enough sleep exhausts the body both physically and mentally. Poor quality sleep can also put your heart, kidneys, and mental health at risk.

7 ways to improve sleep quality

Dr. Shama Kovale, Consultant, ENT Kokilaben Dhirubhai Ambani Hospital Mumbai shared some tips to get better quality sleep. Certain lifestyle adjustments can help improve sleep quality.

1. Keep a consistent sleep schedule: Try to go to bed and get up at the same time every day, including weekends.
2. Create a sleep-friendly environment: Make sure your bedroom is dark, cool, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to help you sleep.
3. Avoid stimulating activities before bed: Avoid using electronic devices such as smartphones or laptops before bed, as the blue light these devices emit can interfere with your sleep. Also, avoid consuming caffeine, alcohol, and nicotine before bed.
4. Exercising regularly: Regular exercise can help improve sleep quality. Try not to exercise for a few hours before bed, however, as it can be stimulating.
5. Practice relaxation techniques.: Techniques like deep breathing, meditation, or yoga can help reduce stress and promote relaxation, which can help you sleep better.
6. Limit naps during the day: If you must nap during the day, try to limit it to 30 minutes and avoid doing it late in the day.
7. Choose a comfortable mattress and pillows: Make sure your mattress and pillows are comfortable and supportive. If your mattress is more than 10 years old, consider replacing it.

Many things happen inside the body when one is asleep. Our body needs that time to rest. Therefore, it is better to boost a good sleep in priority sleep and reduce any risk to our overall health.