Why Better Sleep Matters
Have you ever gone to bed early, proud of your commitment to healthier sleep habits, only to wake up more tired than before? This frustrating experience may indicate disturbed or interrupted sleep—a common yet often overlooked issue among Filipinos.
Why is Quality Sleep So Important?
Sleep is an essential factor in maintaining good health. It isn’t just about rest; it’s an essential process for recovery and rejuvenation. During deep sleep, your body releases hormones that repair tissues, bones, and muscles, and bolster the immune system. A well-rested body is better equipped to fight off illness and heal from daily wear and tear.1
Moreover, deep sleep is critical for your brain. It aids in memory consolidation, cognitive function, and emotional regulation. Skipping out on quality sleep can cloud your mind, leaving you unfocused and forgetful. 1
Poor sleep quality can even have serious consequences for your health. Chronic sleep disturbances have been linked to conditions such as high blood pressure, diabetes, heart disease, and obesity. 2
So, while it’s easy to “survive” an all-nighter or one bad night of sleep, deep, quality shut-eye every day should be a health priority–as much as nutrition and physical activity.
What are the Signs and Causes of Interrupted Sleep?
Interrupted sleep can manifest in various ways. Beyond just feeling tired, you might notice mood swings or irritability, persistent daytime drowsiness, heightened anxiety, or even depression.1
A lack of consistency in your sleep patterns can result from a variety of factors. Common culprits include3:
- Dietary choices. Stimulants like alcohol, caffeine, and sugary drinks can disrupt your sleep patterns.
- Stress: Racing thoughts or worries may keep you tossing and turning through the night.
- Environment: Your bedroom setup matters. Noise, light, temperature, and even uncomfortable bedding can make it hard to relax.
- Health issues: Certain medical conditions, medications, or even aging can interfere with sleep cycles.
How Can You Improve Sleep Quality?
The good news is that small, actionable changes can make a big difference in improving the quality of your sleep. Here are some practical tips proven to help you get better rest2:
Stick to a Consistent Schedule
Try going to bed and waking up at the same time each day, even on weekends. Consistency helps train your body’s internal clock for better sleep. How much sleep do you need? Adults should typically aim for 7 hours a night.
Create a Relaxing Bedtime Routine
Wind down with activities that signal that it’s time for sleep—reading, skincare, or taking a warm bath. Limit screen time before bed, as blue light from devices can overstimulate your brain and delay sleep.
Exercise Regularly
Physical activity not only boosts your overall health but also helps expend energy, making it easier to fall into a deep, restorative sleep.
Watch What You Consume
Avoid caffeinated beverages in the late afternoon and evening, as their stimulating effects can linger for hours. Additionally, opt for lighter, healthier meals like soup, salad, and sandwiches before bed to avoid discomfort that might disrupt your sleep.
Optimize Your Sleep Environment
Transform your bedroom into a haven for rest. Keep it dark quiet, and at a temperature you find comfortable. Consider blackout curtains, white noise machines, or investing in a supportive mattress and pillows.
Manage Stress and Anxiety
If your mind races at night, try incorporating calming activities into your routine. Meditation, yoga, or journaling can help you process thoughts and relax your mind for peaceful sleep.
Sleep is a cornerstone of good health, impacting everything from your energy levels to your emotional and physical well-being. With better habits and a trusted health insurance partner like Manulife, you can sleep tight knowing that you are giving yourself the care and protection you need. Start by making simple, intentional changes and wake up feeling genuinely rested and refreshed!
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