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When it comes to sleep, quantity is important, but so is quality. Most adults need somewhere between seven and nine hours a night to wake up feeling well-rested, but a lot depends on exactly what happens during those hours. The quality of your sleep ensures that you get the essential physical, mental, and emotional benefits you need from your slumber.

How Do You Measure Good Sleep Quality?

Sleep quality is the measurement of how well you’re sleeping—in other words, whether your sleep is restful and restorative. It differs from sleep satisfaction, which refers to a more subjective judgment of how you feel about the sleep you are getting. Sleep quality is more complicated to measure than sleep quantity, but it’s not entirely subjective. The blog gives an overview of sleep quality goals, and they include some individual and age differences. Four items are generally assessed to measure sleep quality:

If you’re curious, this is how you can calculate it: First, find your actual sleeping duration. Take your total time in bed (in minutes) minus how many minutes it took you to fall asleep and minus how many minutes you spent awake during the night. Divide that figure (actual sleeping time) by your total time in bed (in minutes). Finally, multiply that number by 100 to arrive at your sleep efficiency percentage. For example: 480 (total minutes in bed) – 30 (minutes to fall asleep) – 0 (minutes awake during the night) = 450 (actual sleep time in minutes). 450 / 480 =0.9375 x 100 = 93.75% sleep efficiency

Together, these four elements can help you assess the quality of your sleep. They contribute to an overall sense you have of your sleep being “satisfying” or not. Improving your sleep quality can help ensure that your sleep cycles won’t be interrupted, which in turn helps ensure that you will wake up feeling energized.

What is Poor Sleep Quality?

Signs of poor sleep quality include feeling sleepy or tired even after getting enough sleep, repeatedly waking up during the night, and having symptoms of a sleep disorder (such as snoring or gasping for air). Better sleep habits may improve the quality of your sleep. If you have symptoms of a sleep disorder, such as snoring or being very sleepy during the day after a full night’s sleep, make sure to tell us.

Reasons for Poor Sleep Quality

Any number of things could be contributing to your poor sleep quality. Some potential causes include poor sleep hygiene, stress, sleep apnea, or another chronic health condition or sleep disorder.

Poor Sleep Habits

Poor sleep habits, like having an irregular sleep schedule or consuming too much caffeine or alcohol, can interfere with your sleep quality. In a study, smoking and daily coffee consumption were two of the largest factors associated with poor sleep quality. Alcohol also disturbs your sleep, even though it’s considered a sedative.

Stress and Anxiety

Poor mental health, whether from increased stress, depression, or anxiety disorder, also contributes to poor sleep quality. Problematically, sleep deprivation and the resulting insomnia worsen these conditions. Learn more about depression.

Chronic Health Conditions

Certain chronic health conditions are associated with poor sleep patterns and less sleep overall. These include chronic lung diseases, asthma, acid reflux, renal disease, cancer, fibromyalgia, and chronic pain. Unfortunately, as with stress and anxiety, poor sleep quality can exacerbate the symptoms and discomfort felt with these conditions.

Book your Vancouver Preventive Health Assessment now.

Sleep Apnea

A person with sleep apnea experiences temporary lapses in breathing during their sleep, resulting in gasping, choking, and snoring sounds. Even if they don’t consciously wake up, their brain has to kick-start breathing again, disrupting sleep quality. Sleepiness and a lack of energy are two of the most common complaints of individuals with sleep apnea.

Undiagnosed Sleep Disorder

Because they occur in your sleep, some sleep disorders go undiagnosed until a person seeks care for other symptoms like poor sleep quality or a sleep partner alerts them to the symptoms. For example, individuals with periodic limb movement disorder (PLMD) experience involuntary jerking movements in their legs while they sleep, resulting in reduced sleep quality, fatigue, and poor concentration during the day. Individuals with narcolepsy likewise often suffer from poor sleep quality and experience daytime fatigue.

How to Improve Sleep Quality

Some habits that can improve your sleep health are:

Know When to Contact Your Healthcare Provider

Nearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact us now. Participate in our one-of-a-kind sleep therapy program for you! Identifying and treating any underlying causes can help you get the better sleep you deserve.

What Is the Meaning of Mind Rejuvenation?

When was the last time you experienced joy? Consider it for a moment and attempt to remember the event. Don’t you believe it’s time to recover that same flow of positive vibes? To rejuvenate you need to adopt the proper mindset and develop useful habits to jump-start living the life of your dreams.

R•Medy describes rejuvenation as a practice that delays and reverses aging. The result of renewal is a younger physique. It eliminates age-related impairments that might have happened at a specific point in your life. You can live longer if your regeneration is an ongoing practice. This transformation process is crucial since it will provide you with the energy you need to deal with life’s challenges, whether they be mental or physical.

What does the term rejuvenate mean? A way to recover from the ashes of a mundane or negative lifestyle. If you ever felt like pressing the reset button on your life or your day. A new and vibrant life sprung from the ashes, much like phoenixes.

How Can I Rejuvenate My Mind Body, and Soul?

Consult your R•Medy Doctor

Your first port of call should be your R•Medy doctor. Feeling unable to cope with stress can be a sign of underlying depression, anxiety, or other mental health issues. Your doctor can either rule these out or give you medical advice if there is an underlying issue.

Mind rejuvenation can be a fantastic tool to help us develop a peaceful and more relaxed state of mind, but it isn’t always appropriate for people who have certain underlying mental health issues.

Meditation

Mediation may be the secret to a long, healthy life and a calm mind. Meditation reduces stress, helps us develop self-awareness, boosts immunity, positively alters brain function, decreases inflammation, activates beneficial genetic changes, and helps us react to life in a more relaxed and considerate way. Recent research also shows that meditation may be able to increase telomerase levels. Telomerase is the enzyme that protects our telomeres, those precious little caps that safeguard our DNA.

Just 15 minutes of meditation a day is all you need to see the benefits.

Do What You Enjoy

Work towards your goals and surround yourself with the right people. We often find that work and life take over, and there is little time to focus on our goals and the things we enjoy. It is essential for our emotional and physical health that we prioritize the pursuit of our goals and spend time engaging in enjoyable activities with people who are important to us. Go for a walk, a swim, or go to the gym. Spend quality time with your family and friends, spend quality time alone, eat well, and focus on nourishing yourself. It can be hard to prioritize these things, but if we don’t, our health will suffer.

Spend time with people who love you. Support you and have your best interests at heart. Most importantly, learn to let go of people who aren’t making you happy. Friendships that are draining and highly stressful are not good for our health.

Keeping an Eye on Your Daily Diet

Food is the soul of the body; it directly affects the mood and functioning of the body. Studies have been of the view that eating food that smiles, more organic foods, like fruits and vegetables, and less processed foods are a convenient way to shorten the lifespan. Certain rejuvenation juices may prove to be helpful companions on the journey.

Regular Exercising

In addition to rejuvenation juice, a good amount of exercise releases oxytocin in the body, which makes people feel relaxed and calm, eliminating any negativity, stress, and anxiety. The resultant sweat leads to detoxification of the body and rejuvenation of both the body and mind.

Reducing Caffeine Intake

Starting a day without coffee seems impossible for some people; however, body and mind rejuvenation demand it. Less caffeine intake is always advisable for a productive and less strained environment to work in. Replace caffeine with rejuvenation juice.

R•Medy Mind Rejuvenate, and Body

Are you looking for support in empowering yourself to implement some self-care practices? Do you want a strategy to help you create an extraordinary life? With R•Medy Mind Rejuvenate effectively rejuvenates the mind and body. It also helps to lift your mood and relieve stress, has anxiety-relieving effects, and has no side effects. Consider contacting Mind Rejuvenate Services at R•Medy. Together, we can create an action plan for you to learn to relax.