Good-quality Sleep: How to Get Better Sleep Easily.
Good-quality sleep has become a general issue among people recently. It is very common to hear friends or loved ones respond, “I could not sleep well last night” or “I was awake throughout the night,” when being asked how their night was. Such individuals look fatigued, stressed, and unable to focus on their normal daily routines.
Sleep is an important act for all living things, especially humans, owing to its numerous benefits. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake. Sleep deprivation, therefore, means an increase in the buildup of toxins in the brain.
In this article, we shall look at what sleep is, the physiology or stages of sleep, the health benefits of good quality sleep, types of sleep disorders, causes of these sleep disorders, and how to improve good quality sleep.

Sleep is an altered state of consciousness where we have limited interactions with our surroundings and are relatively quiet and still (depending on the stage of sleep). Contrary to our quiet physical state, the brain is very active during sleep, carrying out many important functions.
Good-quality sleep is essential to every process in the body, affecting our ability to fight disease and develop immunity, our metabolism, and our chronic disease risk. Sleep is truly interdisciplinary because it touches on every aspect of health.
The Stages of Sleep: Physiology
Sleep is one of the most important activities for health. During sleep, your body cycles through four different stages. These all impact your brain waves, muscle relaxation, recovery, and breathing. It’s no secret that sleep is one of the most important activities for good health. When we sleep, our bodies take time to repair muscles, grow bones, manage hormones, and sort memories.
This natural phenomenon can be broadly segmented into Rapid Eye Movement (REM) sleep and Non-Rapid Eye Movement (NREM) sleep. Most adults will enter sleep from a drowsy state into NREM sleep. Sleep stages occur in cycles lasting 90 to 120 minutes each. Four to five cycles occur during a typical night of sleep.
Shifting of stages occurs throughout the night, typically with an increased percentage of NREM sleep in the first half of the night and an increased percentage of REM sleep in the second half of the night.

Non-Rapid Eye Movement Sleep
Non-Rapid Eye Movement sleep happens first and includes three stages. The last stage of non-REM sleep is when you sleep deeply. It’s hard to wake up from this stage of sleep.
NREM Stage N1
This stage of non-REM sleep is the typical transition from wakefulness to sleep and generally lasts only a few minutes. Stage N1 is the lightest stage of sleep; patients awakened from it usually don’t perceive that they are asleep. During this stage:
1) Eye movements are typically slow and rolling.
2) Heartbeat and breathing slow down
3) Muscles begin to relax
4) Production of low-amplitude mixed-frequency waves in the theta range (4 to 7 Hz)
NREM Stage N2
This next stage of non-REM sleep comprises the largest percentage of total sleep time and is considered a lighter stage of sleep from which you can be awakened easily. This is the stage before you enter deep sleep. During this stage:
i) Heartbeat and breathing
ii) Slow down further
iii) No eye movements
iv) Body temperature drops
v) Sleep spindles and K-complexes, which are two distinct brain wave features, appear for the first time under this stage
NREM Stage N3
The final stage of non-REM sleep is the deep sleep stage. Stage N3 sleep is known as slow-wave, or delta, sleep. Your body performs a variety of important health-promoting tasks in this final non-REM stage. During this stage:
i) Arousal from sleep is difficult
ii) Heartbeat and breathing are at their slowest rate
iii) No eye movements
iv) Body is fully relaxed
v) Delta brain waves are present
vi) Tissue repair, growth, and cell regeneration occur.
vii) The immune system strengthens
Rapid Eye Movement Sleep
This happens about an hour to an hour and a half after falling asleep. REM sleep is when you tend to have vivid dreams.
Stage R occurs about 90 minutes after you fall asleep and is the primary “dreaming” stage of sleep. Stage R sleep lasts roughly 10 minutes the first time, increasing with each REM cycle. The final cycle of stage R may last roughly 30 to 60 minutes. During this stage:
i) Eye movements become rapid during phasic REM
ii) Breathing and heart rate increase and become more variable
iii) Muscles become paralyzed, but twitches may occur
iv) Brain activity is markedly increased
When you fall asleep at night, you cycle through all of these stages of sleep multiple times—roughly every 90 minutes or so.
Health Benefits of Good-quality Sleep
The health benefits of good-quality sleep cannot be underestimated. These benefits include:
- Stay at a healthy weight.
- Lower your risk of serious health problems like diabetes and heart disease.
- Reduce stress and improve your mood.

- Think more clearly and do better in school and at work.
- Get sick less often
- Get along better with people
- Make good decisions and avoid injuries; for example, drowsy drivers cause thousands of car accidents every year.
Types of Disorders That Disturb Good-quality Sleep
- Insomnia
- Sleep Apnea
- Restless-leg syndrome
- Shift Work Sleep Disorder
- Sleepwalking
- Nightmares
- Sleep Paralysis
- Bruxism
- Snoring
- Bedwetting
1. Insomnia: Good Quality Sleep Disorders
This means having trouble falling asleep or staying asleep. It can be caused by stress, anxiety, or other factors, and it can leave you feeling tired and groggy during the day.

2. Sleep Apnea
This is where your breathing gets interrupted during sleep. It can happen multiple times throughout the night and can lead to poor sleep quality and daytime fatigue.
3. Restless Leg Syndrome: Good-quality Sleep Disorders
A condition where you feel uncomfortable sensations in your legs, such as itching or tingling, that make it hard to fall asleep.
4. Shift-Work Sleep Disorder
This happens when your work schedule doesn’t align with your body’s natural sleep-wake cycle. It can lead to difficulty falling asleep, staying asleep, or feeling rested.

Sleepwalking
It’s when a person engages in activities while asleep, like walking around the house or even leaving the house. It usually happens during the deeper stages of sleep and can be quite surprising for the person experiencing it.
Nightmares: Good-quality Sleep Disorders
These are vivid, disturbing dreams that can wake you up and make it hard to go back to sleep. They can be caused by stress, anxiety, or even certain medications.
Sleep Paralysis
It’s a temporary inability to move or speak upon waking up or falling asleep. It can be accompanied by a feeling of pressure on the chest and can be quite unsettling, but it’s usually harmless.
Bruxism: Good-quality Sleep Disorders
It’s when you grind or clench your teeth during sleep. It can lead to jaw pain, headaches, and worn-down teeth.
Snoring
It’s the loud, vibrating sound that can happen when. The airflow through your mouth and nose is partially blocked during sleep. It can disrupt your sleep or your partner’s sleep.

Bedwetting: Good-quality Sleep Disorders
This refers to involuntary urination while sleeping. Bedwetting may be caused by hormonal imbalance or alcohol intoxication. Bedwetting tends to affect the quality of sleep for such individuals.
How to Improve Good Quality Sleep: 7 Best Practices You Can Simply Use
- Stick to a consistent sleep schedule.
- Create a relaxing bedtime routine.
- Limit exposure to electronic devices.
- Avoid caffeine and stimulants
- Make your bedroom sleep-friendly.
- Get regular exercise.
- Manage Stress.
1. Stick to a consistent sleep schedule: How to Improve Good Quality Sleep
Going to bed and waking up at the same time every day, even on weekends, should be ensured. It helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

2. Create a relaxing bedtime routine
This is all about establishing a set of activities that help you wind down before bed. It could include things like reading a book, taking a warm bath, or listening to calming music. The key is to find activities that help you relax and signal to your body that it’s time to go to sleep.
3. Limit exposure to electronic devices
The blue light emitted by smartphones, tablets, and computers can interfere with your body’s natural sleep-wake cycle. Try to avoid using electronic devices for at least an hour before bed.

4. Avoid Caffeine and Stimulants: How to Improve Good Quality Sleep
Caffeine, found in coffee, tea, and some sodas, can interfere with sleep. It’s best to avoid consuming caffeine in the afternoon and evening. Similarly, other stimulants like nicotine and alcohol can disrupt your sleep patterns, so it’s best to limit or avoid them, especially close to bedtime.
5. Make your bedroom sleep-friendly
This involves creating an environment that promotes good sleep. Keep your bedroom cool, dark, and quiet. You can also use curtains or blinds to block out light, earplugs to mask any unwanted noise, and a comfortable mattress and pillows that support your body.
6. Get regular exercise
Engage in regular physical activity during the day, but finish your workout at least a few hours before bedtime.
7. Manage Stress: How to Improve Good-quality Sleep
Incorporate relaxation techniques into your bedtime routine, such as deep breathing exercises or meditation, to help calm your mind before sleep.

#Bonus: Watch What and When You Eat:
Avoid eating heavy meals, spicy foods, and large amounts of liquids close to bedtime. Also, limit your fluid intake in the evening to minimize nighttime trips to the bathroom.

>>>>>> Read more about the Best Clean Eating And Nutrition Tips to stay healthy.<<<<<<
Poor Practices Which Prevent Good-quality Sleep
Poor sleeping practices can have negative effects on your overall well-being. Here are some common poor sleeping practices to avoid:
Inconsistent sleep schedule:
Going to bed and waking up at different times can disrupt your body’s natural sleep-wake cycle.
Irregular bedtime routine:
Not having a relaxing routine before bed can make it harder for your mind and body to wind down and prepare for sleep.
Excessive screen time:
Spending too much time on electronic devices, especially before bed, can interfere with your ability to fall asleep and get quality rest.
Consuming stimulating substances:
Drinking caffeinated beverages or consuming nicotine or alcohol close to bedtime can disrupt your sleep patterns.
Uncomfortable sleep environment:
Sleeping on an uncomfortable mattress or pillow, or in a noisy or bright room, can make it difficult to fall asleep and stay asleep.
Lack of physical activity:
Not getting enough exercise during the day can contribute to restless sleep and difficulty falling asleep.
Stress and anxiety:
High levels of stress and anxiety can make it challenging to relax and fall asleep peacefully.
It’s important to be mindful of these poor sleeping practices and make changes to improve your sleep habits. By prioritizing consistent sleep schedules, creating a relaxing bedtime routine, and creating a sleep-friendly environment, you can enhance the quality of your sleep and wake up feeling refreshed and rejuvenated.
Recommended Sleeping Hours: How to Improve Good and Quality Sleep
Most adults need at least 7 hours of good-quality sleep on a regular schedule each night. Getting enough sleep isn’t only about total hours of sleep, but also about feeling refreshed after waking up. It is therefore important to consult a doctor if you consistently feel tired after waking up from sleep.
– Teenagers need 8 to 10 hours of sleep each night.
– School-aged Children need 9 to 12 hours of sleep each night.
– Preschoolers need to do between 10 to 13 hours a day including naps.
– Toddlers need to sleep between 11 and 14 hours a day including naps.
– Babies need to sleep between 12 and 16 hours a day.
– Newborns need to sleep between 14 and 17 hours a day.

Conclusion: Improving Good-quality Sleep
This important phenomenon in every human life needs to be observed as it helps remove toxins that accumulate in the brain while awake. Sleep deprivation, therefore, increases toxicity in the brain. When these aforementioned good sleeping habits are consistently practiced, you will have improved health and increased productivity, as well as sleep disorders, can be avoided or reduced when these good sleep habits are adopted.
Written By:
Ampomah Emmanuel Aboagye
Edited By:
Arthur Kwame Philip
1 Response
[…] How to Get A Better Sleep Easily. […]