Want to Improve Your Sleep Quality?

Read on to find the key to a better night’s sleep.

A recent survey conducted by the Chinese Sleep Research Society found that the insomnia amongst Chinese adults is as high as 38.2% while over 80% of Chinese people experience poor sleep quality.

While it is common knowledge that a balanced diet and moderate exercise are two key factors in maintaining health or recovering from illness. Sleep quality is often an overlooked factor. 

In fact, over the past few decades, scientific research has proven a close relationship between sleep and health, emphasizing the importance of sleep. In simple terms, healthy sleep is vital to your health and wellbeing, while insufficient sleep quality or sleep duration can severely harm one’s health.

What are the effects of sleep deprivation?

1. Heart

Sleep deprivation can increase blood pressure and blood sugar levels, as well as the risk of weight gain and inflammation in multiple organs. These are major risk factors for cardiovascular diseases. The health risks associated with sleep deprivation are independent of age, smoking, or lack of exercise.

2. Blood Sugar

Sleep deprivation disrupts the body’s blood sugar control mechanism, potentially leading to type 2 diabetes or worsening existing diabetes. Conversely, having diabetes may also lead to poor sleep due to fluctuations in blood sugar levels, peripheral neuropathy (nerve damage in hands and feet causing pain, weakness, and numbness), restless leg syndrome, as well as stress or anxiety.

3. Appetite

Sleep deprivation disrupts the balance of hormones (ghrelin and leptin) that regulate appetite. When these hormones become imbalanced due to sleep deprivation, it can lead to overeating and weight gain.

4. Immune System

Research shows that sleep deprivation or low sleep quality can increase bodily inflammation, which is a risk factor for various diseases such as cardiovascular disease and cancer. The development and progression of chronic diseases are often related to inflammation. Sleep has been shown to reduce inflammation and lower the incidence of inflammation-related diseases.

5. Brain

Among the many effects of sleep on health, one often overlooked aspect is its role in memory and brain recovery. During sleep, the brain’s lymphatic system is more active than when awake. The body works hard to clear toxic molecules, such as beta-amyloid associated with dementia, during sleep.

6. Mental and Emotional Health

There is a significant connection between sleep and mental health, such as depression, anxiety, and bipolar disorder. People who are sleep-deprived are more likely to develop mental illnesses, especially depression, while those with mental illnesses are more likely to suffer from sleep deprivation. Sleep is crucial for managing mental health and reducing the risk of recurrence of depression, anxiety, and bipolar disorder.

What causes poor sleep quality?

Sleep problems are now a common issue for modern people. The reasons are broad and can be physiological or psychological. Here are some common causes:

1. Vitamin Deficiency

A health and nutrition examination survey found that people who sleep less than 7 hours per night on average have lower levels of vitamins A, D, and B1, as well as magnesium, niacin, calcium, zinc, and phosphorus compared to those who sleep more than 7 hours per night (as recommended by the Centers for Disease Control and Prevention for adults). The study also found that women experience more nutrient deficiencies from lack of sleep than men. Taking dietary supplements can help fill the gaps in essential nutrients that diet alone may not provide.

2. Lifestyle Habits

Certain habits can unknowingly affect your sleep. For example, drinking caffeinated beverages in the afternoon or evening, exercising, or engaging in mentally taxing activities before bed can affect sleep. Drinking large amounts of alcohol before bed can lead to frequent waking up during the night.

3. Eating Too Much Before Bed

“The morning meal should be hearty, the midday meal should be filling, and the evening meal should be light” is common knowledge but few people follow it. Some people may eat a large meal within three hours before bed or continue to snack right before bed. This can disrupt digestion and lead to discomfort, making it harder to fall asleep.

4. Sleep Position

How you position your arms while sleeping can have specific rules. Incorrect positioning can affect sleep quality and even impact health. There are three common sleeping positions: on your back, stomach, and side, each with different arm placements. 

When sleeping on your back, it’s best to keep your arms naturally straight along your body. You can also place your hands near your ears in a surrender-like position. However, raising your arms above your head or placing them on your chest or abdomen is incorrect.

When sleeping on your right side, keep your left arm on the left side of your body and your right arm across your body. Reverse the position when sleeping on your left side. Stomach sleeping can compress the heart and lungs, affecting breathing. This position is not recommended, especially for those with heart disease or high blood pressure.

5. Sleep Environment Factors

Some people only feel comfortable sleeping in a specific environment, such as a particular room or bed. Elderly people often struggle to adapt to changes in their sleep environment. External factors such as noise, bright lights, cold or hot temperatures, uncomfortable bedding, crowding, fleas, bedbugs, mosquitoes, and rodents can disrupt sleep.

6. Diseases

Certain illnesses can disrupt sleep. For example, peptic ulcers can cause upper abdominal pain at night, waking the patient. Angina can occur during sleep; difficulty breathing due to heart failure can make it difficult for patients to lie flat and fall asleep. Hyperthyroidism can cause night sweats, palpitations, and fear, waking the patient. Diabetes can cause frequent urination at night, waking the patient. Insomnia can be caused by various other issues such as asthma, arthritis, allergies, colic, any pain, itching, bloating, constipation, and urinary retention.

7. Mental and Psychological Factors

Modern people face significant work pressure, leading to physical and mental fatigue and emotional tension. Those with mental health issues such as anxiety and depression may also experience poor sleep quality and insomnia.

How can we establish healthy sleep?

For most adults, the optimal sleep state is to sleep uninterrupted for 7 to 8 hours in a dark, quiet room every day. Healthy sleep requires sufficient duration and high quality. Sleep should be as much a priority in your life as a healthy diet and exercise.

Here are some practical tips to ensure healthy sleep that can help improve overall health through better sleep:

1. Daytime exercise and lifestyle habits can affect sleep quality. Regular exercise and good nutrition are the foundation of healthy sleep, but avoid intense exercise before bed.
2. Avoid caffeine in the afternoon and alcohol before bed** as both can negatively affect sleep, even if you initially fall asleep easily.
3. Avoid using computers, smartphones, and watching TV 2-3 hours before bed. Taking a hot bath or shower in the evening can help relax you.

If sleep issues persist after trying various methods, consider consulting a qualified sleep health professional. Under reasonable guidance, short-term use of over-the-counter or prescription sleep aids can be helpful, and in some cases, prolonged medication use may be necessary.

Photo Credit:

Photo by bruce mars on Unsplash

Photo by Towfiqu barbhuiya on Unsplash

Photo by Slumber Sleep Aid on Unsplash

Photo by Brett Jordan on Unsplash