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Tips for Improving Sleep Quality & Supporting Your Health

Poor sleep quality can have a significant impact on our physical and mental health, leading to a range of health issues.

By Jack Caffyn, Personal Trainer at Sylvania

Poor sleep quality can have a significant impact on our physical and mental health, leading to a range of health issues. Let’s explore how poor sleep can affect your health, and see how you can improve your sleep quality for better health outcomes.

How Poor Sleep Quality Can Impact Your Health

  • Weight Gain: Poor sleep quality can lead to weight gain by altering hormone levels that regulate appetite and metabolism. Sleep deprivation can lead to an increase in the production of ghrelin, a hormone that stimulates hunger, and a decrease in leptin, a hormone that suppresses appetite.
  • Increased Risk of Chronic Diseases: Poor sleep quality has been linked to an increased risk of chronic diseases such as diabetes, cardiovascular disease, and stroke. This is due to the effect that sleep deprivation has on the body's immune system and its ability to regulate blood sugar levels.
  • Mental Health Issues: Lack of quality sleep can also have a significant impact on mental health, leading to an increased risk of depression, anxiety, and mood disorders.
  • Impaired Cognitive Function: Poor sleep quality can also impair cognitive function, including memory, attention, and problem-solving skills.

How to Improve Sleep Quality

  • Stick to a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. We know this can be hard with the forever changing schedules of life, especially with young kids but by just being aware, you are taking the first steps to better quality sleep.
  • Create a Relaxing Bedtime Routine: Develop a relaxing bedtime routine that helps you wind down and prepares you for sleep. For example, set a reminder or alarm on your phone each day when it’s time to wind down for the evening.
  • Keep your Bedroom Cool, Dark, and Quiet: Create a sleep-conducive environment by keeping your bedroom cool, dark, and quiet. Some studies show by wearing an eye mask, improved their time asleep by 27% and improved REM sleep by 2%.
  • Exercise Regularly: Regular exercise has been shown to improve sleep quality. In one study 83% of respondents who engage in light, moderate, or vigorous exercise reported very good or fairly good sleep quality. We recommend at least 30 minutes a day which could be as little as going for a walk.
  • Limit Screen Time Before Bed: The blue light emitted by electronic devices can interfere with sleep, so it's best to avoid using them before bed. If you are viewing a screen in the evening, you can use blue light blocker glasses or turn your phone onto 'Night Mode' to avoid the blue light from your devices.

In summary, poor sleep quality can have a significant impact on your health, leading to weight gain, an increased risk of chronic diseases, mental health issues, and impaired cognitive function. By implementing good sleep habits such as sticking to a regular sleep schedule, creating a relaxing bedtime routine, and limiting screen time before bed, you can improve your sleep quality and support your overall health and well-being. With better quality sleep, you can strengthen your immune system, reduce the risk of chronic diseases, improve mental health, and enhance cognitive function.
Sleep is one of the many habits we focus on each week with our members as we know it plays an impactful role in your overall health and fitness.

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