Impact of Sleep Quality on overall health and well-being

Most of the time, we discovered that we do find ourselves frequently feeling tired and weak after waking up in the morning probably due to the inadequate sleep we experienced it probably due to how our night goes and also it might be due to the stress? And in fact most of the time, this feeling still persist even on days where you feel you've slept well? Well, your case isn't peculiar, and the simple explanation for it may be: bad quality of sleep.

I know several times, we have heard about sleep and the pattern of sleeping but most of the time we also wonder why it is that even after sleeping, we still feel inadequate deep within us. Sleeping isn't just a state of rest as many of us always think it is, it actually goes beyond that. It is an important reset and refresh for your brain and body. When you sleep, you consolidate memories, process information, regulate important hormones, repair tissues, strengthen your immune system and energy levels. In fact, you can say good sleep is key to prime living.

What Is Sleep Quality?

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For us to understand the context I am actually talking about, we need to understand actually what is called Sleep quality. Sleep quality is defined as an individual's satisfaction with all aspects of the sleep experience. Sleep quality has four attributes attached to it that defines the quality of our sleep actually. They included this below

• Sleep efficiency

• Sleep latency

• Sleep duration

• And wake after sleep onset.

I will quickly want to establish this that Sleep quality is different from sleep quantity. Sleep quantity measures how much sleep you get each night, while sleep quality measures how well you sleep. A lot of people usually mistake quality for quantity and this tends to reduce the quality of their sleep at the end of the day. What I am trying to establish is not the fact that you are sleeping but the question is, see those sleeps you are getting of quality ones.

Some signs you are getting poor sleep are:

• You regularly wake up more than once per night.

• You spend less than 85 percent of your time in bed asleep.

• Tiredness and difficulty concentrating during the day.

• Increased caffeine intake to stay alert.

• Eyes are puffy, red, or developing dark circles or bags.

• Appetite/hunger, especially for junk food, and gaining weight.

• Moodiness and emotional exhaustion.

Well in recent times, it has been established that Several studies have shown that poor sleep quality makes the body vulnerable to certain diseases like stroke, diabetes, obesity, Alzheimer's, etc. Poor sleep quality affects the body's ability to regulate blood pressure, hormones, metabolism, and appetite, making it susceptible to health issues. In fact there are some sicknesses in our body that we are experiencing right now, it is actually due to the poor sleep quality and this tends to affect our health at the end of the day.

Take for instance in the aspect of our mind, there is a way that low quality sleep can really mess with your mind. It can make you prone to anxiety and depression. It increases your irritability, impairs cognitive function, reduces focus and memory, and can make decision-making very difficult, which in turn affects your personal and professional life. You might experience reduced productivity, increased errors, and difficulty problem-solving. On a personal level, fatigue can strain relationships and make it harder to enjoy activities you usually love. Sleep deprivation as stated above, can really affect your decision-making and can lead to injury and accident when you operate equipment (cars, knives, electric objects) that need focus. It's sometimes described as being under the influence of alcohol.

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As I round up today, I will like to talk about some important tips for improving your quality of sleep which will really be a good thing for you to follow and get established at the end of the day. I practiced some and trust me, it actually works for me perfectly well. I have been able to readjust my sleeping pattern and this has summed up my health status.

• Putting down the phone and turning off the TV a half hour before bed can make a big difference in how well you sleep. The bright blue light from screens tricks your brain into thinking it's still daytime, making it hard to fall asleep.

• Transform your bedroom into a peaceful, dark hideaway. Keep it nice and cool, around 60 to 65 degrees. Block out light and noise with curtains or a white noise app. This helps your brain and body relax.

• Stick to a regular sleep schedule, even on weekends. Going to bed and waking up at the same time every day trains your internal clock. Make sure you allow enough time to get your 7-8 hours of needed sleep.

• Develop a calming bedtime routine to transition into sleep mode. Try calming activities like a warm bath, listening to an audiobook, or writing in a journal. Doing them in the same order each night signals your brain that sleep is coming.

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• Watch your caffeine and alcohol in the afternoon and evening.

• Make physical activity part of your routine, but do intense exercise earlier in the day, not right before bed. Getting moving on a regular basis can really enhance how well you sleep.

In conclusion, good sleep is non-negotiable and very important to a healthy, happy, and productive life. It is a worthy investment in one's self and should be of utmost concern. The more you have good sleep quality, the increase it will be for your exercise and physical health. That is just the truth.

References and Links:

• https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important

• https://www.sleepfoundation.org/sleep-hygiene/how-to-determine-poor-quality-sleep

• https://www.healthline.com/nutrition/17-tips-to-sleep-better

• https://www.thensf.org/what-is-sleep-quality/

• https://pubmed.ncbi.nlm.nih.gov/34610163/#:~:text=Results%3A%20Sleep%20quality%20is%20defined,and%20wake%20after%20sleep%20onset.

• https://sleepdoctor.com/how-sleep-works/sleep-quality/

• https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html