sleep quality, such as a shortage of deep sleep time,” Koyama says.
Some ways to improve sleep quality include getting sufficient exercise during the day and sleeping in a dark environment with no exposure to the blue light from smartphones and other electronic devices, he shares.
“We can’t ignore the effects of poor sleep quality, which are separate from sleep duration and sleep disorders,” Grandner adds. “What this study shows is that we should start thinking about how to improve sleep across multiple dimensions. Not just getting people to get enough sleep, which is a struggle in itself, but how do we get people to get better sleep quality?”
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Here are some ways you can improve your sleep quality:
- Stick to a sleep schedule. Go to bed and get up at the same time every day, including on weekends. Being consistent reinforces your body’s sleep-wake cycle.
- Pay attention to what you eat and drink. Don’t go to bed hungry or stuffed. Avoid heavy or large meals within a couple of hours of bedtime. Use nicotine, caffeine and alcohol with precaution as well.
- Limit daytime naps. Long daytime naps can interfere with your nighttime sleep. Limit your naps to no more than one hour and avoid napping late in the day.
- Manage your worries. Try to resolve your worries or concerns before bedtime. One way to do this is by jotting down what’s on your mind and then setting it aside for tomorrow.
- Exercise. Regular physical activity can promote better sleep. However, doing so close to your bedtime.
By American Heart Association