Practical tips to improve sleep without medication

What is good sleep?

Not everyone needs the same amount of sleep. Sleep quality and patterns also tend to change as you age. For instance, toddlers and preschoolers need more sleep than older children and adults. A good night's sleep is when you fall asleep easily, do not fully wake up during the night, do not wake up too early and feel refreshed in the morning. Most people go through five cycles per night. Each sleep cycle consists of four stages:  

1. The first stage is a short time in which you are not really asleep, but in which the body prepares for sleep.  
2. Light sleep is a deeper stag of sleep, but sounds can still wake you up. 
3. Deep sleep: This stage of sleep helps the body rest and recover. Growth hormones are released that help with muscle repair, cell renewal and immune system functions. During deep sleep, your heart rate and blood pressure drop, allowing your body to fully relax. 
4. REM sleep: This is the stage of sleep where most dreams happen. REM sleep plays a role in cognitive function and emotional regulation. Your brain is active during this phase. This is when memories, new information and emotions are processed.  

Sleep and health

Good quality sleep gives the body a chance to repair, which reduces the risk of physical and mental health issues. Poor sleep increases this risk. The benefits of a good night’s sleep include: 

• Restored immune system. 
• Lower risk of weight gain. 
• Lower risk of diabetes. 
• Better heart health. 
• Lower risk of high blood pressure. 
• Lower risk of illness and chronic conditions. 
• Lower risk of depression and anxiety. 
• Better concentration. 
• Better emotion regulation. 
• Better memory performance. 

Although it is clear that sleep is essential, more research is needed to understand how sleep habits actually influence health and well-being. 

Tips for better sleep

There are strategies that can help you get the rest you need. Poor sleep hygiene and lifestyle habits can negatively impact both sleep quantity and quality. Here are some practical tips for a good night's sleep:  

• Spend time outdoors as much as possible: research suggests that exposure to natural daylight can improve nighttime sleep quality and duration.  
• Shut down screens two hours before bedtime. Blue light suppresses the production of melatonin, a hormone that promotes feelings of sleepiness. 
• Avoid drinking caffeinated drinks and alcohol at least six hours before going to bed. Alcohol and caffeine disrupt sleep quality. 
• Stick to a sleep schedule: go to bed and wake up around the same time every day. 
• Invest in a good bed, mattress and pillow set. Sleeping on a bad mattress can cause back problems, which can lead to poor sleep. 
• Make sure your bedroom is dark, cool and well ventilated. Reserve your bedroom for sleep only. Working or watching TV in your bed teaches your subconscious mind the bed is a place to be awake.  
• Don’t eat a large meal in the evening or drink right before bedtime, as this can affect sleep quality. 
• Exercise on a regular basis (but not right before bedtime). 

There are also supplements that can help improve sleep. However, it is essential to consult a doctor before using supplements due to potential side effects. 

It is also a good idea to see your doctor if you are having trouble sleeping to rule out any underlying health concerns. 

Despite how important sleep is to your overall health, sometimes lack of sleep cannot be avoided. New parents, for example, are often sleep deprived. The above tips can help to reduce the risk of severe sleep disturbance. 

Facts and myths about sleep

There are some persistent myths floating around about sleep that may be affecting your sleep quality. For instance, if you're convinced that five hours of sleep or less is enough, your long-term health may be at risk. We are debunking some common sleep myths below to raise awareness and share important facts.  

Myth 1: 

The more sleep, the better. 

Fact 1: 

For adults, seven to nine hours of sleep is considered appropriate. This doesn’t apply to children and older adults. Do you sleep more than nine hours a night? Oversleeping can have a negative effect on sleep quality. 

Myth 2:  

You can catch up on sleep during the weekend. 

Fact 2: 

While napping or an early night can help if you’ve had a bad night, it doesn’t counteract the effects of a week’s worth of sleep debt. Strive to get enough sleep each night rather than depending on weekend recovery. 

Myth 3: 

If you can’t sleep, lie in bed with your eyes closed. 

Fact 3: 

If you can’t fall asleep within 20 minutes, you should get up and do a relaxing activity like reading a book. Don’t use devices or watch TV. As soon as you feel sleepy again, go back to bed.  

Myth 4: 

Daytime naps are a good way to get sufficient sleep. 

Fact 4: 

Short naps can be refreshing as long as you aim for under 20 minutes and try to avoid napping late in the day. This way, your body does not enter deep sleep mode, which can disrupt your nighttime sleep.  

Conclusion

Just like a healthy diet and regular exercise, quality sleep is essential for overall well-being. It is important for weight loss, allows the body to recover and helps reduce the risk of chronic health conditions. The good news? You don't necessarily need medication to improve sleep. Simply follow the tips in this article. Making some minor changes to your lifestyle can make a huge difference. Doctoronline can help you find a tailored solution to your sleep problem.