Habits and Practices for Improving Sleep Quality
The sleep economy is growing rapidly.
Quantity and Quality of Sleep
The required amount of sleep varies by age. An average adult needs about 7 to 9 hours of sleep per day, while the elderly should aim for 7 to 8 hours. Even if you sleep for 8 or 9 hours, frequent waking during the night can leave you feeling extremely tired during the day. If your day is filled with unenjoyable tasks, you might engage in revenge bedtime procrastination—delaying sleep as an act of reclaiming time, even though you know you'll be tired the next day.
Practice Good Sleep Hygiene
Keep your smartphone out of the bedroom
Clear your mind of social media and emails to ensure better sleep.
Avoid stimulating foods
Caffeine, chocolate, spicy, or strong-flavored foods can have stimulating effects. After the afternoon, replace these with lighter, less stimulating foods and drinks. Caffeine's half-life is about 5 to 6 hours, depending on your genetic metabolism. So, drinking a caffeinated beverage in the afternoon may give you energy, but it’s like having a small cup of coffee right before bed.
Low-carb meals for dinner
High-carb foods like bread and pasta may make you feel sluggish initially, but they require effort from your digestive system, which can activate your body and keep your mind alert.
Alcohol doesn’t help
Metabolizing alcohol disrupts sleep. Even a single drink during the day can result in an hour of lost sleep. If you drink three glasses of wine, there’s little chance you’ll get quality sleep throughout the night.
Optimal temperature
The ideal bedroom temperature is around 18°C (64°F). If the room is too hot or cold, your body will work harder to adjust its temperature, disrupting sleep. Taking a warm bath before bed can raise your core body temperature, and as your body cools down, you’ll feel sleepy.
How Can You Sleep Better?
Turn off stressful thoughts
Sleep can't overcome stress. Our survival instincts are too strong. One way to avoid overthinking past mistakes or future fears is to focus on a meaningless word like "the," repeating it every two seconds. Focusing on mentally verbalizing the word can help keep you from falling into the dark pit of stress and anxiety.
Establish a bedtime routine
Writing a to-do list for the next day can prevent you from constantly thinking about what you need to do. Journaling before bed can also help release the tension accumulated throughout the day. It takes time to develop new neural pathways in the brain, but once this routine is reinforced, just starting it can make you feel sleepy.
