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Tired of getting poor sleep or not enough sleep night after night? The start of the new year is a great time to rethink your sleep habits and work on improving sleep quality. Whether it takes you a long time to fall asleep or you wake up a lot during the night, you can get better sleep this year.
Turning 2023 into your sleep better year is a great way to enjoy restful slumber and boost your health and well-being. Learning more about why sleep is so important and how to get a full night’s rest every night can help you improve sleep quality. So read on!
Why Quality Sleep Is So Important
You might think of sleep as a way to get some rest after a hectic day, but it does so much more for your body and mind. Getting enough sleep and having good sleep quality can help you function better and have more energy during the day.
Bedtime helps your brain
Sleeping can make it easier for you to learn, remember, and perform other cognitive functions. Getting good quality sleep in the right amount can help you think more clearly, concentrate on tasks, and form long-term memories.
Help your heart with a good night’s sleep
Making 2023 a sleep better year can help your heart. Did you know that your heart rate slows down when you sleep and your blood pressure decreases? That’s because your heart doesn’t have to work as hard as it does while you’re awake.
Make your metabolism work better with improved sleep quality
Circadian clocks are internal systems that regulate the body's sleep-wake cycle and other processes. They also play a role in the body's metabolism of fat. Maintaining a healthy sleep schedule can help regulate your body's circadian rhythm. This can help prevent weight gain.
Consequences of Crummy Sleep
Considering how important good sleep is for your body, not getting enough of it can lead to health problems. Poor sleep hygiene can put you at risk of having health issues occur. This makes it even more crucial to improve your bedtime routine so you can sleep better this year.
Different parts of your body’s immune system kick into action at different times. Some parts of your immune system are more active when you sleep, which can help you recover from colds and other illnesses. Not getting enough sleep can make it harder for your immune system to fight off viruses and other illnesses. This increases your risk of getting sick!
It’s not just colds or other minor illnesses that you have to worry about. Poor sleep quality or not enough sleep can raise your risk of having serious health problems. Heart disease, stroke, high blood pressure, and other long-term conditions are all related to poor sleep. This is why it's time to nix bad habits around bedtime and make 2023 your sleep better year.
You know how you feel grumpy after a bad night’s sleep? When this happens a lot, it can affect your mood. This can cause problems in your interpersonal relationships and other areas of your life. You might also have a hard time making decisions, thinking clearly, and focusing on things.
Common Causes of Sleep Problems
Different kinds of sleep problems can happen. From trouble falling asleep to struggling to fall back asleep after waking up during the night. In some cases, people stop breathing while asleep, known as sleep apnea. What causes these sleep problems to occur?
Physical health conditions
Having underlying physical health issues can raise your risk of having sleep problems. If you have asthma, for example, you might have trouble getting a good night’s sleep due to breathing problems. If you have a condition that causes discomfort, you might find it hard to relax so you can get enough sleep.
Stress and mental health issues
Stress, anxiety, depression, and other issues that affect your emotional and mental well-being can lead to sleep trouble. You might find it harder to fall asleep, stay asleep, and get restful sleep. During 2023, make it a point to turn this into a sleep better year by focusing on your emotional and mental health each week.
Sleep problems aren’t only caused by physical or emotional issues. Other factors, such as when you work, can lead to sleep problems. Working the evening or night shift, for example, can mess up your melatonin production since you aren't exposed to enough natural light. This, in turn, can affect your circadian rhythm.
Running into sleep problems becomes more common as you get older. This might be part of the aging process, or it might happen due to certain medications that can interfere with sleep.
Benefits of a Solid Sleep Routine
As you work on making 2023 a sleep better year, consider setting up a sleep routine. Having a routine is a great way to improve your chance of getting enough rest and getting good quality sleep.
Going to bed and waking up at the same hour each night and morning can make it easier for you to drift off to sleep. Following this type of sleep routine can help train your body to fall asleep at a specific time and wake up at a certain time.
Setting up a sleep routine (where you keep the same bedtime and wake times every day) can help reduce your risk of heart disease, obesity, and other health problems. Sticking to this routine helps you get regular sleep and higher-quality sleep.
Manage Stress and Anxiety for a Good Night’s Sleep
Part of your path toward making 2023 a year for good sleep habits should involve finding ways to manage stress and anxiety. Feeling anxious or stressed can make it difficult for you to fall asleep and get a good night’s sleep.
From deep breathing exercises to mindfulness and meditation, you can manage stress in your life in several ways. Writing in a journal, unwinding with a warm bath and a book, or spending quality time with others are some simple ways that might help you manage stress and anxiety.
Eat Healthy and Exercise to Fall Asleep Faster
Diet and exercise go hand in hand with managing stress and improving sleep quality. Eating a healthy diet and getting daily exercise can help you sleep much better this year. Exercising during the day can actually make it easier to fall asleep at night, while helping your body stay healthy.
While working on your sleep this year, be mindful of what you eat. Getting the right nutrients and avoiding certain foods can help improve sleep quality. Avoid coffee or other beverages with caffeine later in the day. Avoid a diet with too much fat. And make sure you’re eating foods that provide important nutrients for sleep, such as magnesium, calcium, and vitamin C.
Natural Remedies and Techniques for Sleep Problems
What kinds of natural remedies and techniques can help you get better sleep? In addition to setting up a sleep routine, eating healthy, and exercising, you might benefit from something simple, such as drinking some chamomile tea. You can also talk to your doctor about other options, like melatonin supplements.
Your sleep environment is another factor to consider for improving sleep problems. Keeping your bedroom temperature cool rather than warm might help you sleep better, for example. Making your room darker or wearing an eye mask can also help you fall asleep and stay asleep throughout the night.
When to Seek Professional Help for Sleep Trouble
While it’s common to have a bad night’s sleep from time to time, having sleep problems on a regular basis isn’t normal. You should talk to your doctor if you’ve been having trouble falling asleep, waking up frequently, or experiencing other kinds of sleep issues.
Your doctor can recommend solutions to your sleep problems or refer you to a professional sleep expert who can evaluate your sleep hygiene and help you form healthy sleep habits. Seeking professional help as part of your sleep better year goals can help boost your sleep quality.
Tips to Create a Better Sleep Environment
How can you make your sleep environment better for sleeping? A dark bedroom kept at a cool temperature certainly helps, but there are other things you can do. Using a white noise machine to block sound and create a quiet environment can help you get a good night’s sleep.
Sleeping on a Blissy Silk Pillowcase is another great and simple way to set up a better sleep environment. These silk pillowcases provide a soft, smooth texture with cooling properties, so you can maintain a comfortable body temperature during the night.
Blissy Silk Pillowcases are also hypoallergenic, made of natural materials, and luxurious. Sleeping on these pillowcases can help you enjoy a great night’s sleep and wake up feeling completely refreshed and ready for the day.
If you’re ready to pick out silk pillowcases for your bedroom, visit Blissy today to see our full selection.
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- Rob Newsom. (2022, April 12). Diet and Exercise and Sleep. Sleep Foundation. https://www.sleepfoundation.org/physical-health/diet-exercise-sleep
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- Suni, E. (2022, April 27). Making a New Year’s Sleep Resolution. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/new-year-sleep-resolution