If you aren't feeling rested when you wake up, despite getting to sleep at least 8 hours prior, then it might not be the quantity of your sleep that's the problem. It could be your sleep quality that needs some attention.
The amount of sleep you get is important, but equally important is the quality of that sleep. Just like you need a certain amount of sleep - seven to nine hours- you also need a certain proportion of that sleep to be what is known as "deep sleep." Poor sleep can get in the way of productivity and set the stage for hypertension, diabetes, stroke, and even heart failure.
Deep sleep is the stage of sleep where your brain waves slow down and your entire body is able to rest. Deep sleep is what allows your body and brain to completely recover from the day before and prepare itself for the day ahead. It's vital for proper cognitive functioning, memory retention, physical vitality, and energy levels.
Curious how you can increase your sleep quality and overcome obstructive sleep apnea, restless leg syndrome, and other sleep disorders?
I Never Wake up Feeling Refreshed - Try Out these Tips to Get Deep Sleep
We've all been there. You wake up feeling tired and unmotivated to face the day ahead. Whether you have a hard time falling asleep due to chronic sleep deprivation or sleep disorders, there are a couple of things to enjoy quality sleep.
Try these tips to deepen your sleep and wake up feeling rested and ready for the day ahead:
Watch your stress levels
Stress is hugely important when it comes to sleep quality. When gone unchecked, stress can make it difficult to fall asleep or even wake you up in the middle of the night. As a result, you may develop chronic fatigue syndrome, which has no cure. Try spending 30 minutes to an hour before you go to sleep doing something relaxing. Read a book, drink a cup of herbal tea, listen to relaxing music, take a bath or even stretch. Whatever allows you to release the stress of the day and enter into a peaceful state of mind will help you get enough sleep at night.
Related: Want Better Sleep in 2023? Try This.
Develop a routine
One of the most effective ways to train your body to sleep deeper is to create (and stick to) a regular nighttime routine. Having a set routine signals to your body that it's time to wind down and rest. For the best sleep, you can try incorporating some of your chosen stress-relieving activities into your bedtime routine.
Going to bed and waking up at the same time each day also helps regulate your circadian rhythm. Following a sleep schedule normalizes your sleep/wake cycle, which allows your body to slip into a deep sleep with greater ease.
Avoid caffeinated beverages
Caffeine is a powerful stimulant that can prevent you from falling and staying asleep. It has the potential to cut short your deep sleep too. Studies show that taking caffeinated drinks sever hours before bedtime can shorten your sleep by one hour. Instead of coffee, do water, warm milk or chamomile.
Getting in a workout improves your health in more ways than one. Consistent exercise - running, hiking, yoga, or even simply walking-- can improve sleep quality and lead to deeper sleep. Regular exercise helps exhaust your body (in a good way), leading to less tossing and turning and more restorative sleep.
Avoid a nightcap
Having an alcoholic drink at night may help you fall asleep faster, but it's unlikely you won't sleep long. Your body will process the alcohol. Once its sedative effect disappears, you will experience a rebound effect. You will find yourself waking up in the middle of the night and this will interrupt your deep sleep. If you have a hard time cutting out alcohol from your nightly routine, stick to a single glass and drink it a few hours before you go to bed.
Try a meditation or mindfulness practice
Mindfulness and meditation are other effective remedies for sleep disorders. Even sitting quietly and focusing on your breath for a few minutes a day can have a major effect on your sleep quality. It's a proven tool to help prime your brain for deeper, longer sleep. It also helps decrease stress and anxiety levels, leading to an even better snooze. You will find yourself less dependent on sleep medicine.
Block artificial lighting
Just like noisy sound, too much light has a drastic effect on sleep quality. If your partner likes reading with lights on, or you work night shifts and sleep during the day, an eye mask can help with your situation. A sleep study found that using eye masks can lead to REM sleep and elevated melatonin levels.
Consider your mattress
If your mattress is old or uncomfortable, it can be a lot harder to stay asleep, leading to a disrupted and poor quality night of rest. To prevent this, it's important to check in with the state of your mattress on a regular basis to see if it's helping or harming. Additionally, sometimes we forget that we too change, and as we do, our mattress needs changes as well.
Getting good quality sleep is vital for your physical, mental, and emotional health. Try these sleep tips to increase your deep sleep tonight and wake up feeling rejuvenated tomorrow. If you find you're still waking up with morning grogginess after trying out these tips, don't be afraid to speak with your doctor about the possibility of an undiagnosed sleep disorder that interrupts your sleep cycle. Deep sleep is possible, and you deserve it.
Struggling to Fall Asleep? Get a High-Quality Mattress for Better Sleep Quality
If you're finding that you're just not comfortable anymore, or are consistently waking up groggy or uncomfortable, your mattress might be to blame. Get a hybrid mattress for sleep apnea. If you decide that it is time for a new mattress, we'd love to see you at one of Sleep First's locations, where we'll be waiting to talk through your needs and guide you towards your perfect mattress so you can have sufficient sleep.
Sleep First has a large collection of brand-name mattresses designed for restorative sleep. We're sure you'll find a mattress that can help you overcome sleep disturbance and guarantee hours of sleep so you can enjoy a restful sleep each night.
Not sure which mattress works well for you? Call (888) 975-3371 to speak to our trained mattress expert. Feel free to contact us with any questions you may have about our products and how they fit into your bedroom and budget!