A survey carried out by the Institute of Public Opinion and Statistics (2023) showed that around 65% of those interviewed can be classified as “bad sleepers” , that is, they are unable to enjoy restful sleep.
This data reveals how a large part of the population is losing something fundamental to health: the regenerative power of a good night’s sleep.
If you are one of those people who are also suffering from poor sleep, now is the time to reverse this situation. Find out here how to ensure a great night’s rest, understanding what restorative sleep is and what it is for!
What is restful sleep and why is it important for health?
Restful sleep is nothing but uninterrupted rest . It enables the body to rest fully, enabling the individual to wake up without feeling sleepy or tired during the day.
In addition, sleeping well helps combat tiredness and fatigue , ensuring more energy and disposition for daily activities. However, when rest is not enough, the body feels exhausted, affecting productivity and mood.
For restorative sleep to occur, it is necessary to go through the deepest phases of the sleep cycle , so that the body can carry out essential cell regeneration processes. It is also this cycle that allows the immune system to be strengthened.
In addition, a good rest is important to manage anxiety and minimize muscle pain. While resting and sleeping, the body heals, releasing tension and encouraging emotional equilibrium, which translates to overall health. Thus, if you wish to have more energy and good health, focusing on this relaxing moment is critical!
What factors interfere with a good night’s sleep?
To have a good night’s sleep, a number of factors must be taken into account. While the ideal amount of sleep for adults, on average, is 8 hours a night , as stated by the Sleep Association , this requirement may differ from individual to individual.
Some people may feel well rested with 6 hours of sleep, while others may need 10 hours to fully recover. However, what really determines restful sleep is the quality of sleep, not the number of hours slept . So, even if a person sleeps for a long time, if the sleep is not deep and/or there are frequent interruptions, the rest will not be satisfactory.
Among the main factors that affect the quality of sleep, excessive use of electronic devices before bed is one of the most common . The blue light emitted by these devices interferes with the production of melatonin (a hormone that regulates the sleep cycle), directly impacting mood and performance the following day.
Several other issues can negatively impact sleep, including:
- Consuming too much caffeine.
- Performing physical activities very close to bedtime.
- Eating heavy meals at night.
- Frequently going through situations that generate stress and anxiety.
- Sleeping on an uncomfortable bed or mattress.
- Using inappropriate pillows.
- Untreated health problems, such as sleep apnea.
- Having irregular sleeping hours.
When sleep is not restorative, it is important to identify the causes and make the necessary adjustments . Therefore, it is necessary to be aware of the factors that can harm your rest, because, as we have seen, they are often discreet and difficult to notice!
And what to do to sleep well?
It takes some measures that make all the difference in having a more peaceful night’s sleep. Here are 5 tips that can assist you in sleeping well and enhancing your quality of life:
1. Practice physical activity regularly
If you can’t get a good night’s sleep, regular exercise can be a great solution. Exercising helps reduce muscle tension and increases the production of hormones that help your body and mind relax.
2. Have a balanced diet
Another important tip is to follow a balanced diet and eat at the right times. This will help regulate your metabolism, promoting a more restful and restorative sleep.
3. Create a bedtime routine
Creating a routine that will signal to your body that it’s time to sleep is an excellent way of priming your mind to sleep. A suggestion is to work through reading a book, taking a warm bath or even listening to calming music. All of these will serve to slow down the frenetic beat of the day to a peaceful sleep!
4. Practice meditation
Needless to say, tension and stress are leading reasons for sleep disruption. So, taking a few minutes to do some breathing exercises or a minute of meditation can be a good way to unwind the day’s tension and calm your body down to get a good night’s sleep.
5. Create a suitable environment for sleep
Lastly, it is important to establish a good environment for sleeping . A dark, silent room with a comfortable temperature is the best for a peaceful sleep. Spending money on a good mattress and pillow also prevents body pains at night, giving a restful sleep!
Remember that peaceful and restorative nights are essential for your health and, with small changes to your routine, you can achieve quality rest. Take the first step today and enjoy the benefits of waking up refreshed and ready to face a new day!
