Are you still have trouble getting rest after having 7 or 8 hours in bed? Just because you’re in bed a lot does not mean you’re sleeping as you should. That is why it is important to look at your sleep efficiency. It’s important to look at how much time is spent as actual sleep and not just how many hours you spend in bed. Enhancing this one factor can make a big difference to your nights and days.
Why is it Important for You?
High sleep efficiency leads to more time spent in deep, restful sleep. As a result, people gain important benefits.
- An increase in daytime energy
- Better concentration and increased memory
- An improved mood and less stress
- An ability to resist illnesses and recuperate effectively
But if you are not efficient enough, it can lead to sleepiness, mood changes and health issues that may develop gradually such as heart disease or diabetes.
What Causes You to Sleep Less?
A number of factors can disturb your sleep:
- Your mind is too busy because of stress or anxiety
- Having too much noise or light can keep you from enjoying a deep rest
- Disrupted sleeping schedules can upset the way your body clock works
- Problems like apnea or continual pain
- Drinking alcohol, viewing screens late at night, or using caffeine
Simple and Fast Ways to Help You Sleep Better
Here are some ways to improve how efficiently you sleep, without making big changes:
1. Make sure you regularly go to sleep and wake up at the same time each day
Keep your bedtime and wake-up time the same every day, weekdays as well as weekends.
2. Make a habit of a relaxing routine
For better sleep, stretch for a bit, read or play some calm music before going to sleep.
3. Make your sleeping environment comfortable
Set the temperature low, keep room noise to a minimum and switch off the lights. You may use blackout curtains or play a white noise machine if required.
4. Keep an eye on the foods and beverages you take in
It is best to avoid caffeine, big meals or liquor at night. All these can disrupt your ability to sleep.
5. Stand back from sources of technology
At least an hour before bedtime, make sure not to use your phone or TV. Looking at electronic screens stops your brain from relaxing.
6. Manage stress
You can try breathing exercises, writing your feelings down or calming yourself by meditating.
7. Visit a doctor if it’s required
If you still have sleep difficulties, it may point to some other health condition. Take action and see a doctor for the symptoms.
Keep Track of Your Sleep
Wearable devices and certain apps keep track of your sleep patterns. With experience, you’ll understand which actions help and which do not, so you can adjust your way of studying.
Final Thoughts
The amount of sleep does not determine its quality. It results in better sleep for the individual. Improving how rested you are during the night enables you to feel refreshed with less time spent sleeping, and that means you will enjoy the day more, feel healthier and be smarter. Make a few little changes first and your sleep will gradually improve night after night.
