Sleep quality: 10 habits that can influence it and how you can improve it

Although the quality of sleep is important for health, there is no unique definition of its specialists. People have different styles, habits and needs, which is why the definition of «quality» sleep varies a lot from person to person. Other factors are taken into consideration when evaluating quality sleep, including sleep disorders, the characteristics of the bedroom and sleep habits.

The importance of quality sleep

When you are tired, the ability to concentrate on tasks, reflections and reaction times decrease. In fact, the lack of chronic sleep is comparable to excessive alcohol consumption. Sleep quality is important for several reasons. The same that breathes, food and hydration, sleep is a basic human need [1] .

Physical and mental health

The quality of sleep affects the ability to feel rested and excited for the next day and decreases the level of sleepiness during the day. Quality sleep supports mental and physical health and contributes to the general quality of life.

However, the quality of sleep and the number of hours of sleep are not directly associated, but both are influenced by sleep hygiene.

Poor quality of sleep and sleep deprivation can have many negative effects on any person. These can be physiological, including an increased risk of stroke, cardiovascular diseases and hypertension. Negative effects can also be psychological: greater irritability, development of anxiety or depression, etc.

The lack of quality sleep can also influence your safety or others. For example, driving a poor rest vehicle can lead to accidents or even death.

Contributes to the growth process

Babies, children and teenagers need sleep more than adults. People of all ages need to sleep to prevent diseases or recover after periods of illness.

The hours of sleep vary from person to person, according to age as follows:

• babies (0-3 months): 14-17 hours;
• Babies (4-12 months): 12-16 hours;
• Small child (1-2 years): 11-14 hours;
• Fleechols (3-5 years): 10-13 hours;
• School age (6-12 years): 9-12 hours;
• Teenager (13-18 anal): 8-10 mouth;
• Adult (18-60 years): over 7 hours;
• Adult (61-64 years): 7-9 hours;
• Adult (over 65 years): 7 – 8 hours.

To calculate the quality of sleep, you can start by answering some basic questions about sleep habits such as:

• How long do you need to fall asleep? – Normally, you shouldn’t take more than 30 minutes to fall asleep.
• How long do you sleep in bed? – People who spend less than 85% of their bed rest time without being able to sleep are not a qualitative sleep.
• How often you wake up during sleep? – To benefit from a restful and deep sleep, less than 20 minutes should be necessary to fall asleep.

It can be useful to maintain a sleep diary to answer these questions and write everyday habits and activities. The diary can help you identify the factors that influence sleep but also irregularities in sleep behavior that can contribute to its poor general quality.

To ensure quality rest, you can create a friendly environment with sleep using adequate furniture, The best mattresses, superior AND The best cushions to sleep. In addition, try to adopt good habits during the day and implements a series of strategies for healthy sleep.

Careful! If sleeping difficulties persist, consult a doctor. The presentation has a strictly informative character and does not replace specialized medical advice.

The benefits of a restful sleep

It can help you maintain normal weight or lose weight

Short duration of sleep is associated with an increased risk of obesity and weight gain. Sleep deprivation can increase appetite and make you eat more calories. It is very possible to feel the need to eat foods rich in sugar and fat.

It can improve the level of concentration and productivity

Sleep is important for different aspects of the brain function. Cognition, concentration, productivity and performance are all negatively influenced by sleep deprivation. Good sleep can maximize problems resolution and improve memory. Instead, precarious sleep affects the function of the brain and decision -making skills.

Can maximize athletic performance

Quality night sleep can improve athletic and physical performance. Lack of sleep can increase the risk of injuries and reduce motivation for physical exercise.

It can help you strengthen your heart

The quality and duration of at least 7 hours of night sleep can reduce the risk of developing cardiovascular diseases. Less than seven hours of sleep per night are translated into a high risk of heart disease and hypertension.

It affects sugar metabolism and increases the risk of type 2 diabetes

Short night sleep is associated with a greater risk of developing type 2 diabetes and insulin resistance. In addition, sleep deprivation is associated with a greater risk of developing obesity, heart disease and metabolic syndrome. These factors increase the risk of diabetes.

Supports a healthy immune system

Lack of sleep affects immune function. A night sleep of at least seven hours can improve immune function and help you fight the common cold.

Supports a low level of inflammation

Sleep can have a great effect on inflammation in the body. Sleep disorders are related to higher inflammation levels. Over time, this can increase the risk of developing chronic diseases such as heart disease, depression and Alzheimer’s.

It affects emotions, decisions and social interactions

Giving priority to sleep can be a key way to improve your human relationships and help you become more social. Sleep deprivation can reduce social skills and the ability to elaborate emotions. Fatigue can also influence the ability to show empathy. Chronic sleepless people are more likely to withdraw from social events and practice isolation and depression. The serious sleep deprivation increases the risk of causing a car accident or be injured in the workplace. Lack of sleep can significantly influence the ability to make critical decisions.

Habits that influence sleep quality

The impossibility of practicing good sleep hygiene can affect sleep quality. Below, we present some habits that can cause a non -4 -way sleep [2]:

• Chaotic sleep program. Going to bed and waking up at the same time every day can improve sleep.
• The environment to sleep. The bedroom must be quiet and dark, with bed, blankets, pilot AND cushions comfortable, lighting correspondent, without excessive light.
• Use of electronic equipment. The blue light of the equipment, computers and electronic phones increase supervision, therefore two or three hours should be avoided before bedtime.
• Excessive consumption of caffeine or alcohol. These drinks can affect the ability to fall asleep or stay.
• Drug consumption. Some prescription -based drugs, such as diuretics, increase the need to go to the bathroom overnight.
• Snore. Excessive snoring can influence those who sleep or the partner and can be a symptom of the obstructive sleep apnea.
• Sleep disorders. Insomnia, frequent nightmares or night agitation can affect sleep quality.
• Psychic health disorders. Depression and anxiety disorders are common in people suffering from insomnia. These can lead to the inability to relax and sleep well.
• Intense physical exercises during the evening. Intense physical exercises before bedtime can interfere with the possibility of falling asleep and the quality of sleep.
• Health problems. Chronic pain or the existence of medical conditions can affect sleep quality.

What can you do to sleep well at night?

Here’s what you can do to sleep better at night [3]:

Respect a sleep program

The number of hours of sleep recommended for a healthy adult is at least seven hours. The best hours of sleep are between 10 in the evening and 7 in the morning. Most people don’t need more than eight hours of quality sleep to achieve this. Go to bed and get up at the same time every day. Try to limit the difference between the sleep program on the days of the week and weekends to no more than an hour. If you don’t fall asleep in about 20 minutes, get up and do something relaxing. Read or listen to relaxing music. Back to bed when you are tired.

Pay attention to what you eat and drink

Don’t lie down or with a full stomach. In particular, avoid heavy meals or consistent at least two hours before bedtime. Consumes nicotine, caffeine and alcohol with caution. The stimulating effects of nicotine and caffeine last for hours and can devastate the quality of sleep. Even if the alcohol could make you feel sleepy, it can stop sleep later at night.

Create a restful environment

Create an ideal room for sleeping through the dark, silent, an optimal sleep temperature of 17-19 degrees Celsius, Mattresses AND cushions suited. Exposure to light could make sleep more difficult. Avoid prolonged use of light transmission screens just before bedtime. Relaxing hours before going to bed: a hot bathroom with flavors, practice relaxation or aromatherapy For better sleep.

Includes physical activity in the daily routine

Regular physical activity can promote better sleep. However, avoid being active near the time to bed. Spending outdoor time every day could be useful.

Manages daily problems

Try to resolve concerns or daily worries before bedtime. Notes what it concerns you and puts aside the notes for the next day. Stress management and meditation practice can be useful.

Together with nutrition and exercise, sleep hygiene is one of the health pillars.

Although individual needs vary, it is recommended to sleep between 7 and 9 hours of sleep per night for optimal health. Call our products for the bedroom to improve sleep quality.

Photo source: pixabay

Sources of information:

[1] Leech, Joe. «10 reasons to sleep more.», Healthline2022,

https://www.healthline.com/nutrition/10-reason-why-good-sleep-is-stportant Access to 26.04.2022.

[2] Fletcher, Jenna. «Because sleep is essential for health.» Medical news today2019,

Access to 26.04.2022.

[3] Mayoclinic. «Sleeping tips: 6 steps to sleep better.», Mayoclinic2022,

Access to 26.04.2022.