How to Improve the Quality of Your Sleep?

In an ideal world, we would wake up every morning with the sun caressing our skin, the birds singing, rested, and in a good mood. However, if we are going to achieve this, we need to be able to spend nights in a deep, long, and restful sleep, without any disturbances! To try to get closer to this ideal, follow these six steps fromPolysleep.

Sleep: the key to daily well-being

To function at our best during the day, nights should be sacred. Along with diet and exercise, sleep quality is the foundation of a lifestyle in which we take care of ourselves. It's not an easy balance to strike every day though.

Did you know that one in three Canadians reports poor sleep quality?

Are you waking up in the middle of the night, or having difficulty falling asleep or getting up? Insufficient sleep can affect our energy levels, our mood, and our overall health.

If you want to improve the quality of your sleep, it all starts with adopting good lifestyle habits.

How Do Sleep Cycles Work?

The body works in cycles, just as nature does. The first step in knowing how to improve the quality of your sleep is to understand your own body's rhythm!

During the night, sleep is far from linear. We go through three main sleep phases which are repeated throughout the night:

1. Light: phase of falling asleep where sleep is more sensitive (sensitivity to noise or light for example). This phase generally represents half of a night's sleep.

2. Deep: phase when brain activity is lowest. This is the time when the body recovers and recharges itself; breathing is calm and the body is still. This stage represents about ¼ of our night and is most active during the first part of the night.

3. Paradoxical: dream time. This is when sleep is paradoxical, as the body is still and deeply asleep, while the brain and eyes are active!

Depending on the time you are asleep, an adult goes through between 3 and 6 sleep cycles, with short waking phases between each. Each cycle lasts approximately 90 minutes and changes as the night progresses.

A balance to preserve

When the cycle is disrupted, certain sleep disorders, such as insomnia, can occur. Insomnia can occur at different stages of the cycle:

• At the beginning of the night, if the falling asleep phase exceeds 30 minutes (it usually takes between 5 and 20 minutes to fall asleep)

• In the middle of the night, when you wake up between cycles and have difficulty falling back to sleep.

Some people have difficulty getting up in the morning if their rhythm is disturbed. For example, you should avoid going back to sleep after waking up for the first time in the morning! If you don’t, you will start a new cycle and the next time you wake up will be more difficult.

To avoid this kind of sleep problem, several things can help you regulate your nights and wake up in better shape.

How to Improve the Quality of Your Sleep: Our 6 Tips

To improve the quality of your sleep, here are some recommendations from Polysleep.

1. Find Your Rhythm

When it comes to sleep, it is important to adjust your internal biological clock. This is unique to each individual! What is true for everyone is that regularity is your best ally in getting quality sleep.

To recharge your batteries, 7 to 9 hours of sleep per night are recommended for an adult. Moreover, as the saying goes, ‘the hours before midnight count double’ and ‘the future belongs to those who get up early!

Here are our tips for finding your sleep pattern:

• Go to bed at the same time every night (or at least during the week);

• Try to get to sleep before midnight (preferably one or two hours before);

• Get up early and at a regular time every morning;

• Avoid naps that are too long and too late in the day.

2. Adapting Your Diet

Digestion is an important part of good sleep hygiene. To improve it and avoid disturbances during the night, several elements need to be considered.

First of all, watch your choice of food. When we sleep, the digestive system remains active, but at a slower pace. To avoid overloading the digestive system, it is advisable to avoid rich meals at night. Make sure you eat enough, however, because an empty stomach can also prevent you from getting to sleep!

Secondly, the digestive biological clock is also important for sleep. Eating too late can disrupt your cycles, which can disrupt your nights.

So try to:

• Eat lightly in the evening, but eat enough;

• Eat dinner no later than 3 hours before going to bed;

• Reduce your consumption of stimulants in the evening (alcohol, nicotine, caffeine, liquor, etc.).

1. Engage in Regular Physical Activity

After digestion, let’s turn to movement, another pillar of body hygiene! To improve sleep quality, physical activity is beneficial for several reasons:

• First of all, it allows you to expend your energy and burn calories. In the evening, the body is tired from these efforts, which facilitates and improves sleep quality.

• Endorphin (well-being hormone) secretion makes it easier to reach the deep sleep phase, which ensures a better recovery during the night. In addition, it helps to reduce stress and anxiety, which can usually disrupt sleep.

• Regular exercise also helps regulate your internal biological clock. This influences the quality of your sleep.

Be careful; avoid intensive physical activities before going to bed. You will have more difficulty falling asleep. It is recommended that you practice an intensive sport at the latest 4 hours before going to bed.

Also, get some fresh air! 15 to 20 minutes of daily walking can make a big difference to the quality of your sleep.

1. Create a Soothing Environment

The space in which you sleep can greatly influence the quality of your sleep. A serene environment promotes a smooth night's sleep!

To help you fall asleep more easily, you can make small changes in your bedroom:

• Tidy up the room and the space around the bed;

• Change the sheets regularly;

• Choose a dim light to read before bed;

• Decrease external sources of light (thicker curtains, blinds, etc.), melatonin (the sleep hormone) likes darkness;

• Adjust the temperature of the room (not too hot, not too cold);

• Air your room regularly to change the air and oxygenate your brain during the night.

1. Adopt a Relaxing Practice Before Going to Sleep

Finally, stress and sleep do not mix. Reducing any source of stress or preoccupation before going to bed is the ideal recipe for improving sleep quality.

To prepare your night with more serenity, experiment with different relaxation practices:

• Breathing exercises ;

• Meditation;

• Gentle stretching, yoga;

• Listening to relaxing music;

• Drinking herbal tea with soothing plants.

Bonus: sexual activity falls into this category! Not only does it provide you with both physical activity and relaxation, it also promotes the release of endorphins and oxytocin (the love hormone).

Finally, a few habits to avoid to promote good sleep:

• If you have insomnia, avoid constantly watching the clock, as this can cause more stress, which will prevent you from falling asleep.

• Avoid exposure to screens at least 2 hours before going to bed.

An Adapted Mattress for an Improved Sleep

Now you know how to improve your sleep quality. If your difficulties persist despite these efforts, talk to your healthcare professional.

Finally, our last and final recommendation: remember that quality sleep is only possible with quality bedding!

Polysleep offers memory foam mattresses, delivered in boxes from our workshops direct to your home. Designed in Montreal with high-quality materials, they are designed to offer an enhanced sleep experience.

Explore our selection of mattresses, pillows, and other accessories for a smooth and restful night's sleep. Want to get a better idea of their quality? Explore the opinions of convinced sleepers.