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4 Effects of Sleep Deprivation on Your Body

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Has the pandemic affected your sleep schedule? 

Researchers have noticed an uptick in sleep disorders due to the pandemic. Maybe it’s because of the extended time spent looking at screens. Or maybe because of unhealthy coping habits like drinking and overeating.

No matter the cause, the effects of sleep deprivation are taking a toll on you.

Lack of sleep leads to harmful changes in your mental and physical health. Pay attention to your body because it will show you if you have gotten enough rest. 

Here is a look at 4 effects that sleep deprivation can have on the body.

1. Fatigue

One effect of sleep deprivation is that your body shows signs of fatigue. Fatigue makes it hard for you to execute your daily tasks. You have less energy to maintain simple things like your hygiene. 

You can avoid fatigue with sleeping tablets by Jet-Asleep. Just take a sleeping pill before your scheduled bedtime for a solid night’s rest.

2. Delayed Response 

A night of tossing and turning makes it hard for your brain to function properly while you’re awake. This can cause you to make careless mistakes at work or cause accidents. This is why it’s important not to do any strenuous activities when you are sleepy. 

There will be a lag in your reaction time because your brain is struggling to keep up with the demands of the day. Your brain builds up a backlog of activities, and it will take longer to shut your brain down when it’s time for bed. 

3. Insomnia 

Since the pandemic, researchers have seen an increase in people who experience insomnia. When you develop insomnia, it becomes harder to fall asleep and stay asleep. Insomnia affects your mental health and increases your stress levels. 

It’s hard to battle insomnia with sleep pills because your brain is overactive. You can improve your insomnia by making healthier life choices such as eating right or exercising. 

4. Irritability 

You can become irritable if you don’t get enough sleep. Your body becomes overwhelmed with stimuli and causes you discomfort. It can make you feel like you have no control over your emotions and you can possibly lash out on others. No one wants to hurt the feelings of their dear friends and loved ones.

The long term effects of irritability can lead to behavioral problems. Seek professional guidance if your mood continues to decline.

Effects of Sleep Deprivation

The effects of sleep deprivation can be harmful to your social life and health. It is important to be sure that you are getting enough sleep to maintain your wellbeing. 

It is common to not rest well from time to time. But, if you often find it difficult to get a good night’s rest, look into what may be causing your restlessness. 

Check out these resources to learn more about what sleep deprivation does to the body. You deserve to experience the benefits of a full night of sleep.

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How Does Light Affect Sleep?

Light, sleep, artificial light
Light, sleep, artificial light

After a tiring day, everyone wants a comfortable and undisrupted sleep. Many factors like noise and light can disrupt your sleep, causing you to wake up multiple times at night. But, light is a crucial factor that has a complex relationship with sleep and can affect your overall health also.

How Does Light Affect Your Sleep?

Light can affect your sleeping patterns by influencing melatonin production, circadian rhythms, and sleep cycles.

Circadian Rhythms

Circadian rhythm is an internal 24-hour clock that regulates the sleep and wake cycles and many other body processes. This rhythm is significantly influenced by the absence and presence of light and is controlled by a circadian pacemaker.

With exposure to sunlight, our circadian rhythms synchronize with the sunrise and sunset timings. The brain interprets the light entering your eyes as information about the time of the day, and your organs and other systems are adjusted accordingly.

But, with electricity, even after sunset, there are abundant sources of light that affect the circadian pacemaker. Poorly timed or excess artificial light can hinder your circadian rhythms and misalign them with the actual day and night schedule. It can also cause other health concerns like weight gain, lower metabolism, elevated cancer risks, and cardiovascular problems.

Sleep Cycles

During normal sleep, a person goes through four to six sleep cycles. Your sleep is lightest when you fall asleep and keeps getting deeper as time passes. When it’s time to wake up, the sleep cycle again becomes lighter.

Light exposure at night can disrupt the sleep cycle by blocking the transition between different sleep cycles and causing repeated awakenings during the night.

Melatonin

Melatonin is a naturally occurring hormone in our body that determines sleep time. Higher levels of melatonin cause drowsiness, which facilitates sleep.

In response to the surrounding darkness, the pineal gland in the brain starts producing melatonin to help the body fall asleep. Regular cycles of melatonin production also help regulate circadian rhythms.

But, increased exposure to light hinders melatonin production and disrupts your sleep patterns.

Should You Sleep in Pitch Darkness?

It’s better to sleep in as much darkness as possible as it can significantly reduce potential disruptions and disturbances during the night. Sleeping with lights can interfere with melatonin production and affect circadian rhythms.

Sleeping in darkness can benefit your overall health as any form of artificial light during the night can cause various problems like:

  • Weight gain: Exposure to light during the night interferes with your circadian rhythms which also affect the regulation of metabolism. This increases the risks of weight gain even if you sleep undisrupted all night.
  • Eye strain: Even low levels of light during the night can cause eye strain that results in tiredness, soreness, and discomfort in the eyes.
  • Cancer risk: A study found that people with high levels of artificial light at night had a greater risk of developing prostate or breast cancer.

Have Trouble Falling Asleep? Try Jet-Asleep®

If you’re having trouble falling asleep, try Jet-Asleep® today to get a comfortable night’s sleep. With its easy t’ take caplets and non-habit forming formula, you can get the peaceful sleep you deserve.

Contact us today to learn more about our fast-acting, double-strength Jet-Asleep® formula.

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Can Electronics Affect Quality Sleep? What the Science Says

Can Electronics Affect Quality Sleep, technology and sleep, phones and sleep, smartphone and sleep, can using a phone before bedtime affect my sleep
Can Electronics Affect Quality Sleep, technology and sleep, phones and sleep, smartphone and sleep, can using a phone before bedtime affect my sleep

At least 70 million Americans have one of over 80 diagnosable sleep disorders. Examples include insomnia, sleep apnea, restless leg syndrome, and narcolepsy. 

There’s a clear link between technology and sleep. 71.8% of sleep disorder sufferers look at screens before bedtime. 70.2% prefer TV, 59.4% check social media, 32.9% play video games, and 31.8% check emails. 

If you’re a part of this statistic and always bring your electronics to bed, you may wonder how it affects you. Read on to learn the answer to that age-old question; “can electronics affect quality sleep?”

Can Electronics Affect Quality Sleep? 

Your circadian rhythm controls when and how well you sleep. It runs on a 24-hour cycle triggered by changes in the light around you.

Your body sends out hormones based on the time of day. Melatonin in the evening makes you sleepy while cortisol makes you alert and wake in the day.

Other factors that affect the rhythm include factors such as your:

  • Body temperature
  • Metabolism
  • Physical activity levels
  • Age

You may have wondered, “can using a phone before bedtime affect my sleep?” The answer is yes, but you may have also wondered why.

Electronics release blue light, a specific wavelength that isn’t found in many other places. This is dangerous for your sleep for several reasons.

It can trick your body into thinking it’s still daytime. It makes your brain release too much cortisol and not enough melatonin. It also reduces the time you spend in slow-wave and rapid-eye-movement or REM sleep. 

There’s data suggesting that blue light can decrease sleep latency, especially for children. It makes them take longer to fall asleep, and they’ll feel tired the next day.

Blue light can even damage your retina, affecting the health of your eyes over time. 

How to Get Better Sleep

The most effective way to get better sleep is to develop a bedtime routine. Set a regular sleep and waking time, no matter what day of the week it is. You can also take a sleep aid at the same time every night.

A proper sleep environment is important as well. Make sure that your bedroom is cool and dark.

If you’ve ever asked “can using a phone in the middle of the night affect my sleep”, the answer is yes. Try to keep it away from your bedside along with your other screens such as your TV or tablet. 

If you can’t turn off your screen at night, dim the lights. This will at least make sure you don’t have as much blue light beaming into your face and interrupting your circadian rhythm. 

Finding a Sleep Aid

The answer to the question “can electronics affect quality sleep” used to be unclear, but the truth is now obvious. The blue light they emit interrupts your circadian rhythm and sleep cycles.

There are several ways to prevent this issue that go beyond avoiding electronics before bed. You can also make sure to follow a regular sleep schedule and improve your environment.

If these methods fail, try our nighttime sleep aid Jet-Asleep®. It’s one of the most effective ways to get a better, more refreshing rest.

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Napping: Do’s and Don’ts for Healthy Adults

napping, naps, adult napping, can napping affect my sleep at night, healthy nap tips
napping, naps, adult napping, can napping affect my sleep at night, healthy nap tips

Did you know that 76% of American’s say their daily life is disrupted by a lack of sleep every month? 

Everyone knows the feeling when their eyes get heavy, their body gives in, and they crawl into bed for a nap. Unfortunately, most people also know the feeling of waking up four hours later after what was meant to be a quick power nap. 

But did you know that there’s an art to napping effectively? Power naps can give you new energy to continue with a productive and happy day. If you want to be your best self, it’s worth learning some healthy nap tips to get you started. 

Read on for all the do’s and don’t of adult napping.

Do: Know When You Need a Nap

There’s a time and a place for napping, and figuring out the best time to nap is the first step of your journey. 

The best time to take a nap is in the early afternoon if you’re noticing you’re less alert or feeling groggy. In these cases, a nap can be refreshing and may help you focus better for the rest of the day. 

Do: Get the Timing Right

If you’re wondering, ‘can napping affect my sleep at night?’ the answer would be yes. But, if you nap for the right amount of time, you shouldn’t encounter this problem. 

The ideal nap length is under 30 minutes to keep your circadian rhythm regulated; any longer than this and you risk falling into a deep sleep. 

Don’t: Nap to Replace Night Time Sleep

Next, you need to treat nighttime sleep and nap time as two separate things. You shouldn’t compensate for a lousy night’s sleep with a nap because this can lead to worse nighttime sleep issues. 

If you need help sleeping at night, try a sleep aid that’ll help you get a restful sleep rather than catching up on sleep during the day. 

Don’t: Forget to Set an Alarm 

Finally, this one may seem basic, but it’s vital for healthy naps. Make sure you set your alarm to wake you up after your ideal nap length. 

Set a relaxing tone to go off, rather than a blaring alarm if possible. Most smartphones will allow you to customize your alarm tone, so make the most of this feature.

Prioritize Napping and Sleep for a Healthy Life

If you’re fond of an afternoon snooze, you’ll love this napping technique. Make sure you follow these rules, and you’ll feel rested and rejuvenated after every nap. The benefits of naps are endless, and they can help you perform better in every aspect of life. 

So, it’s time to create your daily napping schedule. What are you waiting for? 

If you’re looking for more sleep advice and aids to ensure you get a blissful eight hours sleep each night, we’re here to help. Visit our site today and find your perfect sleep aid. 

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5 Surprising Health Benefits to Getting More Sleep

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more sleep, jet-asleep, jet-asleep benefits, benefits to getting more sleep, health benefits to getting more sleep

Research shows that more than two-thirds (70%) of American adults obtain insufficient sleep at least once a month. More than 10% of adults say that they experience insufficient sleep every night.

The amount of sleep that you require depends on your age. For newborns, the recommended number of hours of sleep per day is 14 to 17. For teens, 8 to 10 hours per day is recommended, while for adults, a minimum of 7 hours per night is advised.

Getting more sleep can help you in a number of ways. There are many health benefits to getting more sleep and we will highlight 5 of these in this blog post.

1. Manage Body Weight

There is a link between weight gain and poor sleep and short sleep duration is a risk factor for obesity. One sleep study found that adults with a short sleep duration are 55% more likely to develop obesity. For children, this figure rises to an alarming 89%.

For those who are actively trying to lose weight, getting a good night’s sleep is essential.

2. Sleep Improves Productivity and Concentration

When we wake up in the morning after a good night’s sleep, it feels like this can achieve anything. That’s because sleep is important for several aspects of brain function, including:

  • Performance
  • Cognition
  • Productivity
  • Concentration

Getting quality sleep can also help to enhance memory and improve problem-solving skills. On the other hand, poor sleep can impair brain function.

3. Reduce Your Risk of Heart Disease and Stroke

If you are a poor sleeper, you have a greater risk of heart disease and stroke. Studies show that sleeping fewer than 7 to 8 hours per night is linked to an increased risk of chronic diseases. Another good reason to get some quality zzz’s.

4. Poor Sleep Is Linked to Depression

Depression and other mental health issues are strongly linked to sleeping disorders and poor overall sleep quality. Research indicates that approximately 90% of people suffering from depression complain about the quality of their sleep. Poor sleep is also associated with a higher than average risk of death by suicide.

5. Improve Immune Function

Immune function can be impaired when quality sleep is affected. People who sleep fewer than 7 hours are more likely to develop a cold than those who have a full night’s sleep. If you notice that you frequently get colds, the amount of sleep that you are getting could be a factor.

Health Benefits to Getting More Sleep

The above health benefits of getting more sleep only scratch the surface when it comes to all of the advantages of getting a good night’s sleep. A sleep aid is a great option for those struggling to get sufficient quality sleep.

If you suffer from insomnia, our fast-acting and easy-to-take caplets are safe and effective. If counting sheep isn’t working, trust JET-ASLEEP to help you fall asleep fast. If you would like to learn more about our products and the JET-ASLEEP benefits, contact our friendly and experienced team to learn more sleep tips. 

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How to Get Better Sleep in the Winter

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better sleep in winter, winter sleep, better sleep, sleep better in winter

As the nights draw in and you wrap up warm in winter, you’d think it would be easier to sleep at night. But for many people, getting some quality rest in winter is more difficult than in other seasons.

But why? And how can you go around reversing that trend and get better sleep in winter?

You’re in the right place to find out. We’re going to take a look at some of the reasons why it might be more difficult to sleep well in the winter months, and what you can do about it.

Reasons For Poor Sleep In Winter

There are a whole host of reasons why you might sleep a little worse in winter. Can you relate to any of these?

You’re Too Warm

This might sound backwards—you might think that being warm and cozy ensures a good night’s sleep—but being too warm can actually be detrimental to the quality of your rest.

It’s Too Dark

Another one that sounds unlikely, but the science behind this is around melatonin. The brain produces melatonin in response to darkness, in the months of the year when there is more contrast between night and day, our bodies produce it in highs and lows, which helps to regulate the wake/sleep rhythm. 

In the dark winter months, it can knock this rhythm a little, making it harder to fall asleep.

You’re Less Tired

Those winter months make us want to cozy up, drink hot chocolate and watch movies. The problem there is that by the time bedtime arrives, we don’t feel sleepy!

Tips For Improving Winter Sleep

If you’ve read through those reasons for poor sleep and have realized that you can relate to them, we are here to help! Here are some solutions to help you with improving winter sleep.

Try To Have a Regular Sleeping Schedule

Life is hectic and constantly changing, but if there’s any way that you can try to regulate when you go to bed and when you wake up, you’ll find that your body learns the rhythm.

You’ll get better sleep and feel more rested when you wake.

Keep the Room Cool

A warm bedroom is appealing, but as we discussed, it could hinder your winter sleep. By all means get under a nice thick duvet, but a cool room will make sure your body temperature stays at a reasonable level.

Use a Sleep Aid

If you’re struggling to get off to sleep at night, a sleep aid like Jet-Asleep could be the perfect solution.

It’s safe, effective, and non-habit forming. 

Incorporate a Daily Workout Routine

One of the best ways to make sure you’re tired enough to sleep better in winter is to expend plenty energy throughout the day. Regular exercise has countless health benefits on top of giving you a better chance of a good night’s sleep.

Also, and this may be an unpopular point, napping during the day does you no favors when you’re trying to get to sleep at night. 

Get Better Sleep In Winter

With these tips on how to get better sleep in winter, you could be on your way to some long, restful nights of sleep. 

If you enjoyed this article and found it useful, check out some more articles on our blog, or get in touch to find out more about Jet-Asleep!

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Sleep Tips for Older Adults

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Young Woman With Blanket Sleeping At Night In Bed

Sleep is one of the most important aspects of staying healthy. The brain uses sleep as a way to recharge and refresh itself each night. When you can’t get a full night’s rest it affects every aspect of your life.

Insomnia affects about 30 percent of the population and only gets more prevalent as you age. That’s a significant portion of the population that struggles with sleep.

To help you get the rest you need we’ve provided sleep tips for older adults to help you finally make those restless nights a thing of the past. 

What Causes Insomnia?

There are many causes of insomnia. Among the most prevalent are stress and anxiety. Stress can cause you to needlessly worry about aspects of your life, keeping you awake at night.

Anxiety can have a physical toll on your body. It causes your adrenal glands to create extra amounts of cortisol which targets your fight or flight instincts, causing you to stay awake.

Other influences like drinking right before bed can disrupt your sleep with the need to go to the bathroom in the middle of the night.

Stimulating activities before bed such as reading on your phone or computer can disrupt your sleep rhythm by signaling to your brain that it’s not time to sleep, due to the bright lights from these devices. 

How Your Sleep Changes as You Get Older

As you get older your need for sleep changes. Often people find it harder to fall asleep as they age, and tend to wake up earlier. Too much loss of sleep can affect your cognitive ability as you get older. When treated early these effects can be reduced and even reversed.

Your sleep patterns change as you age because your circadian rhythm becomes more susceptible and can be thrown out of whack much more easily. In addition, many older people don’t get enough exposure to sunlight, which is a large factor in your brain as it keeps track of when it is time to sleep. 

There are also age-related sleep disorders that can disrupt your sleep pattern, like sleep apnea which affects your breathing and can often leave you feeling more tired upon waking. Furthermore, your hormones may be out of balance which can contribute to restless nights.

Helpful Sleep Tips for Older Adults  

Maintaining a healthy lifestyle and diet are often some of the first things to look at. Ensuring that you’re eating well-balanced meals and exercising often can help your body know when it needs to sleep.

Make sure that you aren’t eating large meals, drinking, or exercising right before you plan on going to bed since this can be stimulating. 

Going to bed every day at the same time can help your body establish a routine and make it easier for you to sleep at night. 

It’s important to wind yourself down as the evening sets in. After dinner, it can be helpful to soften the lighting, and enjoy relaxing activities. This can help not only reduce stress and anxiety but also makes it clear to your brain that it’s almost time to sleep.

Often sleep aids can be used to break the cycle of insomnia and provide you with the relief you need for a restful night. Nighttime sleep aids include many that can be found over the counter like melatonin, diphenhydramine, and valerian.

Sleep aids can be used in conjunction with other good sleep habits to reinforce a sleeping routine. Not all sleep aids are for everyone, and depending on your needs, you should talk to your doctor who can help find one that is right for you.

Get a Better Night’s Sleep Tonight!

Remember, your sleep patterns change as you get older. Following sleep tips for older adults can help you find what works best to get you back to sleeping peacefully.

Sleep aids are useful for establishing a new sleep routine, or when anxiety and stress are keeping you awake at night.

We at Jet-Asleep have your back when it comes to sleep! Feel free to reach out if you have any questions.

Click here for more articles like this and other sleep-related posts!

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What Is Circadian Rhythm & How Does it Relate To Better Sleep?

women sleeping in her bed
women sleeping in her bed

Sleep and wakefulness are controlled by your circadian rhythm. Most living things have a 24-hour body clock connected to this rhythm. Circadian rhythms are influenced by outside factors, such as light and darkness. Depending on your environment, your brain releases certain hormones, regulates your body temperature, and regulates your metabolism, keeping you awake or bringing you to sleep.

Sleep disorders or external factors can cause disruptions in the circadian rhythm of some individuals. The ability to respond effectively to your body’s natural rhythm depends on maintaining healthy habits, resulting in better sleep.

How Does The Circadian Rhythm Work?

Your body’s circadian rhythm is composed of several factors that interact with each other. 

Your body’s cells

First, your brain responds to light and darkness. Changes in the environment trigger your eyes to transmit signals to different cells about when it is time to go to sleep or wake up.

In response to this, the brain sends signals to other parts that activate other functions, making you feel fatigued or awake.

Hormones play an important role

Melatonin and cortisol are hormones that are affected by your circadian rhythm. The sleep hormone melatonin is released more in the evening and suppressed during the day. When you wake up, your body makes more cortisol, which boosts alertness.

Additional factors

Your circadian rhythm is also affected by your body temperature and metabolism. Your body temperature drops during sleep and rises during waking hours. You also have a different metabolic rate throughout the day.

Circadian rhythms can be influenced by other factors as well. Rhythms can change as a result of work hours, physical activity, and additional lifestyle choices or habits.

Circadian rhythms are also influenced by your age. Children, teens, and adults have different circadian rhythms.

When to Consult a Physician

If you are experiencing problems with your circadian rhythm, you may wish to consult a physician. Consider making an appointment with your doctor if you experience any of these symptoms for a prolonged period:

  • Having difficulty getting adequate sleep every night
  • Having difficulty falling asleep
  • Awaken several times during the night and are unable to get adequate sleep
  • Having difficulty waking up
  • Feel extremely fatigued during waking hours

Sleep loss is a major contributing factor to many road and workplace accidents. You could also experience impaired cognitive functions and, over time, become more susceptible to serious health problems, such as heart attack and high blood pressure.

Sleep aids may be able to help you achieve the sleep you need. The nighttime, non-habit-forming sleep aid Jet-Asleep® is the solution to your sleep troubles. Just one caplet can safely and effectively help you fall asleep fast and stay asleep all night long.

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Sleep Aids: Understanding Over-the-Counter Options

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Stressed woman drinking white round pill while sitting in bed with glass of water in hand. Tired young lady takes medicines after wake up in the morning, tries to overcome insomnia with sleeping pill

Are you having trouble sleeping lately and are looking for a sleep aid that will help you catch those necessary Zzz’s?

This can be extremely frustrating, especially when it starts to affect your everyday social life and work schedule.

With all of the options out there for sleeping aids, it can be quite confusing about what you should be looking for. We want to help with that!

Keep reading to learn about some of the best sleep aids out there so you know which is right for you.

Diphenhydramine

You may not have heard of diphenhydramine before, but this is the class of sleep aids that consists of Benadryl, Aleve PM, and other antihistamines similar to these.

Although these will help you sleep, they may not be the best to use all of the time to help you sleep. It is possible to become addicted to Benadryl when you use it for sleeping.

Diphenhydramines may cause side effects like dry mouth, blurred vision, and constipation. If you experience these side effects, you should discontinue use.

Another over-the-counter sleep aid is Jet-Asleep, which is also a diphenhydramine.

Melatonin

Melatonin is a different class of a night-time sleep aid. It is a hormone that helps regulate your sleep cycle.

It’s best to use melatonin when you are falling asleep at an earlier hour so you do not experience any daytime sleepiness the next day. You should also be sure not to look at your phone or any other blue lights that will counteract the effects of melatonin on your body.

Doxylamine

Doxylamine is similar to diphenhydramines where you should only use it as a short-term fix for your insomnia or sleep issues.

Many drugs under this class also treat cold symptoms like fever and running noses. You may recognize the name of Good Sense Sleep Aid or Medi-Sleep.

If you try these out and your insomnia and sleep issues continue after a couple of weeks, you should ask your doctor about an alternative sleeping pill that is a healthier option for the long term.

Valerian

Valerian is a plant-based supplement that some people use to get more sleep. It is also found in more mild sedatives to treat anxiety.

Taking a mild dose of Valerian should do the trick without causing morning sleepiness or other unwanted side effects. Be sure to check with your doctor first since it is a dietary supplement and different brands may have different ingredients.

Need a Sleep Aid?

It’s completely normal to need a sleep aid! Society’s expectations and your quick-paced life may have you feeling anxious or wired when you lay down to go to sleep. If that’s the case, a sleep aid can help you get the sleep you need.

If you have any questions about taking a sleeping pill, don’t hesitate to contact us! We’ll answer all of your questions as best as we can.

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Sleep and Mental Health

person sleeping in their bed with the glasses next to them
person sleeping in their bed with the glasses next to them

Sleep has a direct impact on mental health. Insomnia, for instance, can contribute to the development of mental health conditions like depression and anxiety. Moreover, people who have these conditions often experience sleep problems. The links between mental health and sleep are established but still being studied. Here, we’ll explore why sleep is crucial to healthy moods and brain function.

Brain Activity and Sleep

While the body rests during sleep, the brain is engaged in fluctuating activities known as sleep stages. These stages are part of the overall sleep cycle and are essential for normal brain function. The brain is involved in NREM (non-rapid eye movement) sleep that is associated with slowed brain activity and REM sleep, which involves more intense dreaming. Both of these sleep stages are important because they’ve been shown to support cognitive functions like learning and memory. These stages have also been shown to have a direct impact on emotional and mental health, according to the Sleep Foundation.

Sleep and Mental Health Conditions

Poor sleep is often a factor involved in a number of mental health conditions. For instance, 75% of people who suffer from depression have marked sleep problems such as insomnia. Some people with depression sleep excessively. Poor sleep is also associated with conditions like anxiety, bipolar disorder, and schizophrenia. The presence of these conditions also impacts sleep. The National Alliance on Mental Illness reports that 50% of people with insomnia have a mental health disorder such as depression or anxiety. When these conditions are properly managed, sleep is improved. Similarly, when insomnia is treated, mental health symptoms may dissipate or disappear. 

How to Improve the Quality of Sleep

Getting good sleep is sometimes out of our control. However, there are steps we can take to improve the quality of our sleep on a routine basis, such as:

Practice Good Sleeping Habits

Try to structure your nighttime routine to enhance your sleep routine. For instance, try to get to bed at about the same time each night. 

Eliminate Electronics an Hour before Sleep

Refrain from your screens like your television and smartphone about an hour before your intended bedtime. Your brain needs time to wind down from the stimuli of the day. Watching TV or surfing the internet keeps your brain stimulated and can detract from the sleep process.

Use a Sleep Aid

Many people rely on sleep aids, especially during bouts of insomnia, in order to promote quality sleep. Talk to your healthcare provider about taking a sleep aid or supplement designed to enhance sleep. While many are safe, your doctor can tell you what remedies may be right for you or safe for you given the other medications you currently may be taking.

Practice Physical Fitness

Exercise is associated with healthy sleep practices. According to Johns Hopkins Medicine, people who practice 30 minutes of aerobic activity each day enjoy improved sleep.

It’s important to get quality sleep on a routine basis. If you’re suffering from sleep disturbances and experiencing mental health symptoms, try these ideas. You may need to consult your doctor if they continue. Some conditions such as sleep apnoea may require treatment.

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