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6 tips to improve sleep quality

6 tips to improve sleep quality

July 18, 2024

Only a couple of centuries ago, that the human being slept less than 9 hours in a row was considered a sleep disorder and an indication of a mental disorder that could be associated, as it happens today, to a general malaise due to the personal situation of each.

At present we are extremely exposed to electrical stimuli and impulses by the same light that we use in our homes, the means of transport we use and the bad habits we have before going to bed. Many psychologists warn of this increasingly disturbing problem, and that is the second concern of most patients who are going to be treated by a professional, only behind eating disorders. So that... How to improve the quality of sleep? To understand it, we must first know the basic aspects of our biological schedule.


  • Related article: "10 basic principles for good sleep hygiene"

Excess activity as a cause

We live in times of great human activity, whatever the type, which directly relates to our moments of rest. The large working hours that in some cases exceed the night time, extra school activities and the little time left to practice a sport (usually in biologically inadequate hours), cause the sleep equation is altered.

Through the circadian rhythm, it marks the activation times of the human body throughout the 24 hours of the day, the brain responds to light stimuli associated with physical activity , whereas in the opposite period, these inputs are inhibited by the body. In the darkness, which reaches its maximum exponent between 2 and 6 o'clock in the morning, is when our body asks us for a break.


In this way, people who are forced to spend their professional time during these hours, are those who suffer serious biological disorders that indirectly affect health. ** Similarly happens with those who meet late schedules ** (day work until 20 or 22h), since once the office hours are over, they dedicate their time to leisure, such as watching a movie or doing sports.

  • You may be interested: "Circadian rhythm disorders: causes, symptoms and effects"

8 Recommendations to improve sleep quality

Professional psychologists warn of the increase of this problem, ciphering the hours of sleep in Western society in no more than six hours a day according to the average. Below you will find some of the most recommended tips to improve the quality of sleep.

1. Do not use the mobile phone in bed

The little use of the mobile device takes the number one of the list of measures. By becoming a tool with which we woke up and say goodbye during the day, has been regarded as the biggest culprit of the poor quality of sleep we suffer. Write texts, chat, read the mail or watch a video, as well as the light of the screen, lead to attention and concentration that stimulates brain activity . It is advisable not to use the phone even two hours before going to sleep.


2. Avoid playing sports at night

According to the biological clock, the body begins to lower its blood pressure late in the afternoon , between 18 and 20 hours. Many aim to practice sports between these time slots, which again causes an activation of the reflexes and reaction of the brain that is required. Therefore, it is recommended to do it during daytime hours (even in summer) to perform any type of physical training, being no later than 5pm.

3. Keep regular schedules

It is very important to follow a regular schedule, so that the body adapts to those rhythms. Otherwise, the circadian rhythm will become unbalanced, reconciling sleep too late and waking us too early for our bian.

4. Read a book or magazine

One of the worst habits that are carried out today, is to put the computer to watch an online series or bet during the sleep phase in front of the television. Any digital screen creates a negative impact on the dream. Concentrate on the silence and the pages of a book , as an alternative, they will help to better reconcile the moment of rest.

5. Turn off all the lights in the room

It may seem silly, but it is extremely effective. Many people keep a dim light on to sleep because it alludes to the tranquility that comes from it. This is negative Any ray of light, however small, disturbs the sleep before going to sleep.

6. Lower the brightness of the mobile device's screen

We must insist on the different elements that improve the quality of life that have to do with the phone or mobile devices (Tablets and computers), such as the calibration of the brightness of the screen that everyone has. During the day a medium / high brightness level can be maintained, but It is advisable that any saving mode is activated after 4:00 p.m. on the screen.


How to Fall Asleep Faster (July 2024).


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