6 Steps to Get Good Quality Sleep


Sleep is an important need for everyone. Why? The reason, because sleep is very important for cells, organs, and body tissues to work normally. Therefore, you need to maintain the best quality of sleep as possible. However, what does quality sleep look like? How to achieve it? Come on, find out the answers to all these questions in the following review!

What is good sleep quality?

Adults should sleep an average of 7-9 hours per night, this varies from individual to individual. Maybe some people are comfortable with 8 hours of sleep, some are 6-7 hours of sleep, and maybe some are up to 9 hours. There are also people who can't if their sleep schedule is disturbed or changes, while others think it's not a problem. 

The following can be signs you got a good night's sleep:

  • Can fall asleep within 15-20 minutes of you lying down to sleep.
  • Meet the need for sleep for 7-8 hours per day on a regular basis.
  • When you are in bed, you can fall asleep immediately. It doesn't take you long to fall asleep.
  • Wake up feeling refreshed, like you've been recharged and ready to go about your day, and able to work productively throughout the day.
  • Sleep well, don't snore, have trouble breathing, restlessness, or other sleep problems that keep you awake in the middle of the night. 

How to improve sleep quality for the better 

There are many reasons why you need to maintain quality sleep, as reported by the National Healt Service. First, getting enough sleep keeps your immune system strong so you don't get sick easily. Second, getting enough sleep also keeps you in a good mood, thus keeping you away from stress and mental illness. 

Third, lack of sleep prevents inflammation associated with heart disease, hypertension, and diabetes. That means, meeting the need for sleep can help reduce the risk of chronic disease. 

Lastly, if you sleep well, you can help maintain healthy sexual function and metabolism. Well, to get all these benefits, you need to maintain the quality of sleep with the following steps. 

1. Pay attention to food and drink before bed

Do not sleep when you feel hungry, this can make your sleep less comfortable and you can wake up in the middle of the night just because you are hungry. 

Also, don't eat close to bedtime as this can cause stomach acid to rise up into the esophagus and cause a burning sensation in the chest (heartburn), which interferes with sleep. 

It's best to eat 4 hours before bedtime. This makes the condition of your stomach calm during sleep so it will not disturb your sleep. In addition, maintaining the quality of sleep can also be by limiting the consumption of water before bed. 

Drinking too much water before bed can wake you up in the middle of the night wanting to pee. So, avoid drinking water before bed. 

Also avoid consuming foods or drinks that contain caffeine, such as coffee, cola, tea, and chocolate, and drinking alcohol close to your bedtime. 

Coffee can keep you from feeling sleepy at the time you should be sleeping. As a result, coffee can interfere with your sleep hours. While alcohol, although it may make you sleepy at first, but then can make you wake up at night. 

2. Make your room condition as comfortable as possible 

Usually you will sleep more comfortably in an environment where you are comfortable sleeping. A quiet, dark, and cool environment can help you sleep comfortably. 

Darkening your room can signal to your brain that it's time for bed. Also make sure you sleep with a comfortable mattress and pillows. Mattresses are usually less comfortable when they have been used for 10 years. 

If you share a bed with your partner, make sure you have enough room to sleep. If you have pets, try to set limits on how often they sleep with you or not at all.

3. Make a habit before bed

You can achieve good quality sleep by implementing certain habits before bed. This makes it easier for your body to make the transition from waking to falling asleep. 

You can do things that relax you before going to bed, such as taking a shower, reading a book, listening  to music before bed. 

However, be careful using electronic devices as a medium because the blue light produced can interfere with the hormone melatonin, which is responsible for making you fall asleep. 

Avoid stress or stressful activities, such as work or discussing issues that can trigger your emotions. Activities that are physically and psychologically stressful can cause your body to release the stress hormone or cortisol hormone, which keeps you alert and less sleepy. 

If you're used to thinking about problems before going to bed, it's better to write them dowm in a book than just think about them. 

4. Create a regular sleep schedule, even on weekends

The next step to maintaining good quality sleep is to go to bed and wake up at the same time every day. In fact, taking a day off can help you get good quality sleep. 

The goal is to reset the body's biological clock, so that your body automatically knows when it should sleep and wake up. 

If you can't fall asleep after 15 minutes of trying to sleep, it's a good idea to get up and do something that calms you down. Then, try to sleep again if you feel tired or sleepy. Trying to sleep for a long time will only fustrate you. 

5. Limit naps or avoid them altogether 

Sleep quality can be good, or even worse due to naps. Therefore, you need to pay attention to whether your sleeping habits are correct or not. 

First, consider whether or not you need a nap. If you need to stay up all night or work the night shift, you definitely need a nap. However, if the need for sleep has been fulfilled with a night's sleep or have sleep disorders, such as insomnia, you should not need to take a nap. 

If you have trouble sleeping, and want to apply the biphasic method of sleeping, i.e. sleeping two times a night and a day, then stick to the nap rule. Try to take a 10-20 minute nap, or no more than 1 hour. Then, take a nap not in the afternoon, which is past 3 o'clock. 

6. Do regular exercise 

Doing regular exercise can improve the quality of your sleep. Regular exercise can help you fall asleep faster and sleep better. 

However, pay attention to your exercise time. If you do strenuous exercise close to bedtime, it may interfere with your sleep. The reason is, strenuous exercise can stimulate your body to release stress hormones (cortisol) which can keep your body awake and not sleepy.