Understanding and Improving Sleep Quality: Key Strategies for Better Rest
Sleep Better: How to improve sleep quality
How to get quality sleep? Quality > Quantity, the age-old saying holds true in more ways than you think when it comes to knowing how to sleep better.
Not just sufficient but also quality sleep is fundamental to our overall health. Unfortunately, many people have several sleep quality problems. Understanding sleep quality and dealing with some underlying factors is necessary for sleep health.
Understanding the Importance of Sleep Quality
Good quality sleep entails extended, uninterrupted periods of restorative rest, allowing for the completion of essential sleep stages, including deep sleep and rapid eye movement (REM) sleep. During these stages, both the brain and body engage in vital maintenance tasks. Your sleep environment, bedtime routines, and underlying health conditions all play a significant role in determining sleep quality.
Additionally, sleep disorders like insomnia and sleep apnea can significantly impact sleep quality, resulting in fatigue, irritability, and decreased productivity. In order to optimize sleep quality, it's crucial to manage your time effectively and make informed decisions regarding sleep hygiene practices. By implementing various measures, you can enhance the overall quality of your sleep experience.
Strategies for Enhancing Sleep Quality
Creating a serene sleep environment, characterized by low light, minimal noise, and optimal temperature, can minimize disturbances during sleep. Establishing a consistent bedtime routine, involving relaxation techniques such as deep breathing or meditation, can further enhance sleep quality.
One effective way to optimize your sleep environment is to wear a sleep mask to block out light.
A Longer Life Review of Sleep Masks
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Brand: Hostage Tape
Product: Hostage Blindfold Sleep Mask
Price: $
-
Testing period: I used this sleep mask for 4+ weeks, every night, including on an overnight trip away.
Experience: The sleep mask is very comfortable and completely blocks out light. It did not push up against my eyelashes.
-
What I liked: The material is soft and did not bother my skin. It also did not have any strong odor. It was easy to adjust to the right size and the strap did not slip.
What I didn't like: The position of the strap isn’t quite right for my ears, and I had to position it higher than ideal, meaning that it sometimes slips off my face at night.
-
4 out of 5. A good sleep mask for the price that appears to be durably made.
-
Brand: Baxter Blue
Product: Sleep Mask
Price: $$
-
Testing period: I used this sleep mask for 3+ weeks, every night. I also used it on an overnight trip where there was light in the room at night.
Experience: The mask blocked out light effectively and was very comfortable. It did not push up against my eyelashes.
-
What I liked: Easy to adjust to the right size. The strap did not loosen once adjusted. Soft material that was gentle on the skin.
What I didn't like: It had a strong odor when first opened, however this dissipated after about 3 days. It sometimes slips off my face at night, about every third night on average.
-
4 out of 5. A quality sleep mask that effectively blocks out light and is comfortable to wear.
15% off with discount code: alongerlife
Consider disconnecting from electronic devices before bedtime, relegating them to another room, or switching to a traditional alarm clock. Even occasional late-night scrolling can disrupt your sleep cycle, leading to grogginess upon awakening. Use the extra time gained from waking up earlier to reconnect with loved ones, indulge in leisurely activities like reading or journaling, or tackle important projects with renewed focus.
If you are going to use any electronic devices within 1-2 hours of going to sleep, a wise choice is to invest in a quality pair of blue light blocking glasses. These glasses enable you to block the blue light out from any screens so that you stop signalling to your pineal gland to ‘stay awake’.
A Longer Life Review of Blue Light Blockers
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Brand: Bon Charge
Product: Onyx Blue Light Blockers
Pricing: $$$
-
Testing period: I have worn my first pair of these glasses for more than 4 years; my most recent pair for two weeks
Blue light test results: The Hudson glasses blocked the full spectrum of blue light, while allowing in reds and greens. Very effective blue light blocking.
-
What I liked: Exceptionally tough and durable. My first pair lasted for more than 4 years. The wrap-around style blocks the blue light from all angles. They have been particularly helpful for jet lag when I need to tell my body to go to sleep.
What I didn't like: I do not have any complaints or drawbacks about these glasses.
-
5 out of 5. I have yet to come across a better set of blue light blocking glasses. These are worth the premium price point.
15% off with discount code: alongerlife
-
Brand: Bon Charge
Product: Hudson Blue Light Blockers
Pricing: $$
-
Testing period: 4 weeks
Blue light test results: The Hudson glasses blocked the full spectrum of blue light, while allowing in reds and greens. Very effective blue light blocking.
-
What I liked: The glasses were comfortable to wear and stylish. The frame and hinges are very well made and durability seems high.
What I didn't like: I personally prefer a frame and lenses that wrap around the eyes and are close to the face. Too much blue light enters the eyes from above, below and the sides of the frame.
-
4 out of 5. These glasses are solid and well made with high quality lenses. I personally would like the lenses to be bigger and the frame to sit closer to my face to block more of the light coming from the sides, but these are a very stylish option that are ideal for looking at screens in lower light environments.
15% off with discount code: alongerlife
Taking Action:
Assess Your Sleep Environment:
1. Regulate light exposure, keeping it as dark as possible (which is why we suggest using a sleep mask).
2. Minimize noise exposure
3. Keep the temperature cool (proven to help you sleep faster)
Be Honest With Yourself And Avoid Electronics
1. Try to stay away from screens an hour before bed.
2. If you do use electronics, invest in pair of quality blue light blockers
3. Once you wake up, don't check your phone straight away! The stress response can impact the next night’s sleep.
Understand You Are Better Off Well-Rested
1. Notice how you feel emotionally and physically after a good night’s sleep versus one where you didn’t sleep well - and let this motivate you to prioritize sleep.
Frequently Asked Questions about Improving Sleep Quality
Q1: What factors influence sleep quality?
Factors such as sleep quality, duration and sleep environment have the largest impact on your sleep. Learn more about how sleep quality is assessed here.
Q2: How can I improve my sleep environment?
Simple changes like adjusting lighting, temperature, and noise levels can make a significant difference. Discover more ways to enhance your sleep environment here.
Q3: Are there effective bedtime routines for better sleep?
Working on adjusting to a consistent bedtime routine, minimizing screen time before bed, and practicing relaxation techniques can promote better sleep. Explore sleep friendly tips here.
Q4: What are effective ways to improve sleep disorders?
Clinical strategies such as cognitive-behavioral therapy for insomnia, maintaining a regular sleep schedule, and reducing stress levels can be effective. When there is chronic sleep issues, seeing a health care provider is the best option. Learn more about strategies for improving sleep quality in individuals with depression and sleep disorders here.
Q5: What lifestyle changes enhance sleep quality?
Performing regular physical activity, maintaining a consistent sleep schedule, and creating a relaxing bedtime routine are among the effective strategies. Explore more lifestyle changes to enhance sleep quality here.
More about Sleep Basics
How to Sleep Better by Understanding Sleep Duration
How to improve sleep duration
People commonly mistake how much sleep they need and it leads to confusion. How do you ensure you get enough sleep?
The National Sleep Foundation lists 7-9 hours as the recommended duration for adults aged 18-64; 7-8 for older adults aged 65 years and older. In reality, a rule of thumb is to spend 8 hours in your bed, and a bit more if you take longer to fall asleep (more on this later).
There seems to be an increased risk of adverse health outcomes related to insufficient sleep – including obesity, cardiovascular diseases, and mortality – and for excessive sleep – in particular, depression and metabolic disorders.
Sleeping better means sleep enough
Answering “How do I get better sleep?” starts with finding out how long you should be sleeping, note how you feel after different sleep durations. Consider your energy levels, mood, and cognitive performance across the day, and settle on a sleep duration that leaves you feeling well-rested. Your ability to sleep is affected by factors such as stress, exercise, and exposure to blue light (making it harder to sleep).
A Longer Life Review of Blue Light Blockers
-
Brand: Bon Charge
Product: Onyx Blue Light Blockers
Pricing: $$$
-
Testing period: I have worn my first pair of these glasses for more than 4 years; my most recent pair for two weeks
Blue light test results: The Hudson glasses blocked the full spectrum of blue light, while allowing in reds and greens. Very effective blue light blocking.
-
What I liked: Exceptionally tough and durable. My first pair lasted for more than 4 years. The wrap-around style blocks the blue light from all angles. They have been particularly helpful for jet lag when I need to tell my body to go to sleep.
What I didn't like: I do not have any complaints or drawbacks about these glasses.
-
5 out of 5. I have yet to come across a better set of blue light blocking glasses. These are worth the premium price point.
15% off with discount code: alongerlife
-
Brand: Bon Charge
Product: Hudson Blue Light Blockers
Pricing: $$
-
Testing period: 4 weeks
Blue light test results: The Hudson glasses blocked the full spectrum of blue light, while allowing in reds and greens. Very effective blue light blocking.
-
What I liked: The glasses were comfortable to wear and stylish. The frame and hinges are very well made and durability seems high.
What I didn't like: I personally prefer a frame and lenses that wrap around the eyes and are close to the face. Too much blue light enters the eyes from above, below and the sides of the frame.
-
4 out of 5. These glasses are solid and well made with high quality lenses. I personally would like the lenses to be bigger and the frame to sit closer to my face to block more of the light coming from the sides, but these are a very stylish option that are ideal for looking at screens in lower light environments.
15% off with discount code: alongerlife
In determining the amount of sleep we need, we have two choices. We can follow the kind of numeric suggestions discussed above, or we can rely on our body’s feedback. While everyone agrees that quality is more important than quantity, the evidence suggests that when it comes to the total amount of sleep that will lead to us feeling our best, our bodies might take us in several different directions. The key is just to listen and realize ignoring sleep might be the biggest mistake on your health journey.
How to Sleep Better? Do the following!
Be mindful of when you feel best
Spend some time checking in on your alertness and energy levels during the day. Do you feel the need to nap or doze? Or are your energy levels sustained? Needing to nap or feeling like you’re going to fall asleep during another activity is a sign you need to sleep more.
Track your sleep
You can use a wearable device that you already own, or you can start a simple sleep journal. Keep track of when you go to sleep and when you wake up. Calculate how many hours of sleep you got and how well you slept.
Invest in learning your ideal sleep duration
You can combine the information you learn in the above two points to identify how much sleep you individually need. This usually takes more than 1-2 weeks of tracking your sleep, alertness and energy levels. Do you need 7 hours or 9 hours? More or less?
Get a quality sleep mask
One relatively inexpensive and very effective way to sleep better is to invest in a quality sleep mask. This allows you to easily block out *all* the light in your sleeping environment, which is one easy answer to “how can you get more sleep”.
A Longer Life Review of Sleep Masks
-
Brand: Hostage Tape
Product: Hostage Blindfold Sleep Mask
Price: $
-
Testing period: I used this sleep mask for 4+ weeks, every night, including on an overnight trip away.
Experience: The sleep mask is very comfortable and completely blocks out light. It did not push up against my eyelashes.
-
What I liked: The material is soft and did not bother my skin. It also did not have any strong odor. It was easy to adjust to the right size and the strap did not slip.
What I didn't like: The position of the strap isn’t quite right for my ears, and I had to position it higher than ideal, meaning that it sometimes slips off my face at night.
-
4 out of 5. A good sleep mask for the price that appears to be durably made.
-
Brand: Baxter Blue
Product: Sleep Mask
Price: $$
-
Testing period: I used this sleep mask for 3+ weeks, every night. I also used it on an overnight trip where there was light in the room at night.
Experience: The mask blocked out light effectively and was very comfortable. It did not push up against my eyelashes.
-
What I liked: Easy to adjust to the right size. The strap did not loosen once adjusted. Soft material that was gentle on the skin.
What I didn't like: It had a strong odor when first opened, however this dissipated after about 3 days. It sometimes slips off my face at night, about every third night on average.
-
4 out of 5. A quality sleep mask that effectively blocks out light and is comfortable to wear.
15% off with discount code: alongerlife
How to sleep better Frequently Asked Questions
Q1: How to get more deep sleep?
Practicing relaxation techniques, maintaining a consistent sleep schedule, and creating a conducive sleep environment will help you get more deep sleep. Explore more tips here.
Q2: How can I sleep better?
Simple lifestyle changes like establishing a relaxing bedtime routine, avoiding caffeine late in the day, and limiting screen time before bed all help you sleep better.
Q3: How can I get to sleep quicker?
Doing techniques like progressive muscle relaxation, deep breathing exercises, or mindfulness meditation will help you fall asleep faster. Learn more strategies here.
Q4: How to sleep in better?
Establishing a consistent sleep schedule, and planning your life around getting sufficient sleep can ensure you are never behind on it. Find more tips here.