How to improve sleep quality?
As its quality deteriorates, most of the time spent lying in bed is spent awake. Understanding sleep problems can be helpful by examining sleep efficiency. Follow these tips for quality sleep.
Efficiency is the ratio of the total time spent asleep to the total time spent in bed. For example, if a man spends 8 hours in bed on a given night and sleeps only four of those hours, his sleep efficiency for that evening is 50%.
A productive sleep leads to better quality and deepr sleep with fewer interruptions. While it can result in feeling energized and well-rested upon waking, an unproductive sleep can cause feelings of fatigue and restlessness.
The first thing to do to improve sleep efficiency is to separate the bed and bedroom as a sleeping area. This may include eliminating all possible distractions while you sleep. The television should not be on and music should not be played. If you are used to having the TV or music on, you should try to break these habits and sleep in a quiet, dark and peaceful environment.
The bed should not be used for activities other than sleep or sex. This should also help improve sleep efficiency. Engaging in activities other than sleeping in bed, such as reading a book or watching TV, trains you to associate the bed with waking time activities. Lying awake and reading for 2 hours greatly reduces sleep efficiency, which is calculated by adding to the total time spent in bed.
According to stimulus control guidelines, it is recommended that you get out of the bedroom and do something relaxing if you stay awake for more than 15 to 20 minutes.
When you start to feel sleepy again, return to the bedroom to sleep.
This helps retrain you to sleep better in bed.