如何改善睡眠质量

Sleeping is important, but we all know that, right? Many people have experienced strange sleeping patterns, weird¹ dreams and a feeling of restlessness and drowsiness² during the coronavirus lockdown, despite a good night’s sleep. So what sort of things can help you to improve your sleep?

 

There's a plethora³ of myths related to sleep, some of which can be quite damaging for our health. Former British Prime Minister Margaret Thatcher⁴ famously claimed that she only hit the sack for five hours a night. But according to experts this is detrimental⁵ to health. Likewise, kipping in front of the TV is another thing to avoid. The bright lights can prevent you from entering deep sleep.

 

From a young age we're told to count sheep to help us to nod off, with some choosing to stay in bed to battle with insomnia⁶. However, some experts advise getting up and doing something mindless, like folding socks, to help us get in the mood to catch forty winks⁷.

 

Psychologist Seth J. Gillihan PhD recommends walking to help in the battle against insomnia. He talks about a sleep study published in the journal Sleep Health which suggests that those who walk slightly more will experience better quality and duration of sleep. Watching what you eat or drink can also improve the amount of REM, or rapid eye movement you experience.

 

If you're a snorer, you might also want to take note. While most snoring is harmless, it could be a sign of sleep apnoea, with people suffering from the condition more likely to have strokes or heart attacks, irregular heartbeats or high blood pressure.

 

Finally, a decent nap, or even a power nap, can help you to be more alert, calm and focussed. So while there are some good tips like exercising or folding socks to help us get a good night's sleep, sometimes a good afternoon's sleep can help us tackle the day ahead.

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