Have you slept through the night and still feel as if you're not rested when you wake up? If you're having difficulty gaining a restful sleep at night, you are not alone. Lacking optimal sleep and waking feeling that you didn’t have a restful sleep extends beyond those with clinically diagnosed sleep disorders. 

The quality of sleep you experienced in the night contributes a great deal to your energy level and mood the next day. Quality of sleep has implications associated with physical and mental health. Understanding sleep can help you discover how to foster a more restful sleep.

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The Importance of Sleep

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Experts say we spend one-third of our lives sleeping. Good quality sleep lets your body rest well and rejuvenate. Getting the property quantity and quality of sleep aids in building up your defenses from common illnesses by strengthening your immune system. If you haven't had a night of sufficient sleep, the day ahead may lead to quick frustrations, poor eating habits, reduced productivity, trouble concentrating, and more. Constant poor sleep can lead to health problems like high blood pressure or even heart attacks because your body tends to overwork and fight itself from shutting down.

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While sleep is one of the most critical aspects of our day, it is an aspect of our lives that we often neglect, mainly because of our busy schedules. So how much sleep do we need? The answer to this is not all that simple. There are many other factors, internal and external, to consider, such as your genetics and age.

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How Much Sleep Do You Need?

Sleep needs are very individualized. Required hours of sleep vary depending on age. Babies, children, and teenagers require more sleep to aid in their development. For adulthood, the National Sleep Foundation advises that healthy adults should sleep an average of 7 to 9 hours per night. 

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The Body's Internal Clock

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Though you will never hear it tick, your body has its internal, biological clock. The mental, physical, and behavioral changes we experience in a 24-hour cycle are known as circadian rhythms. Our circadian rhythm affects bodily functions, such as hormones, temperature, and sleeping patterns. Understanding circadian rhythm and what may affect your personal internal body clock will help you better know how to achieve restful and restorative sleep. The most prominent cue for adjusting your circadian rhythm is exposure to light.

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When the light gets dimmer, your eyes signal your brain to make more melatonin. This hormone makes you feel sleepy. As the sun rises the following day, signals travel to your brain to turn down the melatonin to help you keep awake. Circadian rhythms strongly influence when we are sleepy and when we are alert. A disruption to these rhythms or a desynchronization between light and dark and sleep and wake rhythms can lead to sleep disorders.

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Insomnia: What You Need To Know

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Insomnia is a common sleep disorder that quickly comes to mind for most people. You're lying in bed and staring at the ceiling. You've been in bed for hours, and you're not any closer to falling asleep. Everything you can imagine is running through your mind. Sounds familiar? You’ve probably thought about insomnia and perhaps you’d like to know more about insomnia and the remedies available.

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Symptoms of Insomnia

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Sleep problems like insomnia keep people up at night even as they try and want to get to sleep. The well-known and simple symptoms of insomnia are difficulty going to sleep and staying asleep through the night. 

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Insomnia comprises three different types—acute insomnia, transient insomnia, and chronic insomnia.

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Acute, short-term, insomnia is the most prevalent type among the three, usually caused by a stressful life event. Symptoms may fade on their own as a person has time to cope with the stress and anxiety of the event, but short-term insomnia could become chronic insomnia if not addressed.

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Transient insomnia is similar to acute insomnia but lasts for about a week. This type is commonly caused by changes in your sleep environment, stress, and depression. One can use insomnia remedies for this, but it is still best to talk to your doctor if you're battling depression or experiencing other impactful life changes.

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Chronic insomnia usually occurs when a person has underlying medical or psychiatric conditions. Those who suffer from severe depression, high anxiety, and other ailments are vulnerable to this type of insomnia. If you've had insomnia for more than a month, it is best to see a doctor immediately.

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Home Remedies Aiding Restorative Sleep

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Bedtime beverages: A glass of warm milk or a cup of chamomile tea before heading to bed can help induce sleep. Consuming warm milk has been associated with tryptophan, a chemical building block included in a sleep-wake cycle.

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Aside from the absence of caffeine, chamomile tea is said to have flavonoids, a nutrient often found in fruits and vegetables. These nutrients may interact with brain receptors involved in the sleep-wake transition.

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Exercise: John Hopkins Medicine cited that spending at least 30 minutes for a moderate aerobic experience may help improve sleep quality. Exercises can stabilize your mood and decompress your mind, which is a crucial cognitive process for naturally transitioning to sleep.

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Melatonin supplements: Melatonin is a hormone that induces calmness and sleepiness. It helps your body prepare for bedtime, and for people who don't make enough of it, this deficiency can cause trouble falling asleep. Before starting any supplements, you should consult your doctor. 

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Cool temperature:  Research suggests that the ideal quality sleep temperature is between 60 and 67 degrees Fahrenheit (18.3 degrees Celsius). In some cases, women who undergo menopause are experiencing hot flashes and can benefit from a cooler room during the night. The room should be kept to a cool temperature within the recommended range that is comfortable for you, and the bedding should have breathable fabrics to ensure adequate airflow reaches you during sleep.

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Darkness: Studies reveal that light can affect how well you sleep. Light exposure during bedtime can make it tough to fall asleep because your brain can't produce enough melatonin, the sleep-inducing hormone. You must note that darkness stimulates the pineal gland to secrete more melatonin. So even if you are able fall to sleep with lights on, you may find it hard to transition between sleep stages and not reach the REM stage if they remain on.

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Improving Sleep Quality

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Restorative vs. Non-restorative Sleep

If you woke up feeling well-rested and energized for the day ahead, chances are you've experienced restorative sleep. The REM stage enables your body to recharge your body and mind, setting you for a new day. During your sleep, bodily processes such as muscle repair, protein synthesis, and tissue growth occur. Not getting adequate healthy sleep can negatively affect your health.

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Unfortunately, if you tried sleeping soundly but still woke up feeling unrefreshed and tired despite how long it was, you are most likely experiencing a non-restorative sleep. While feeling tired from time to time can be expected, constantly feeling exhausted and finding yourself with the inability to focus could indicate another issue.

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Establishing Good Sleep Habits

If you're asking yourself how to sleep better each night, here are some helpful tips for you:

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1.) Keep a sleep schedule.

Maintaining a regular schedule means regulating your body clock so that you are able to get the most value out of your sleep and wake feeling more rested. Like children, creating a bedtime routine for adults can help with getting the sleep that is sufficient in quality and quantity.

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2.) Avoid heavy meals.

Avoid large and heavy meals two to three hours before you plan to go to sleep, as this can cause indigestion. If you’re feeling hungry, have a healthy bedtime snack instead, such as rolled oats or sweet potatoes. 

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3.) Exercise. 

Light or vigorous workouts can both help you fall asleep faster and better if timed properly during the day. Yoga, cardio, and strength training can improve sleep quality.

The Power of Restorative Sleep

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Founded in 2016 by Silicon Valley veteran John Tompane, Ely Tsern and Jonathan Farringdon, Bryte is the leading Restorative Sleep Technology™ platform backed by sleep science and powered by AI. Bryte's turn-key hardware, software and services platform is available for consumers, licensing to select mattress manufacturing, and hospitality partners. 

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Bryte’s Restorative Sleep Technology is purpose-designed to actively nurture natural, more restorative sleep.  Bryte Rebalancing^TM sensor monitor for pressure imbalances as you shift throughout the night and relieve any pressure points to eliminate wake events and foster more restorative, unbroken sleep. An embedded sensory network within the mattress detects biometrics such as heart rate and breathing patterns to identify when a sleeper enters the first stage of sleep. Bryte’s climate system then triggers cooling features to lower the body's core temperature and gently guide sleepers through an optimal balance of sleep stages. 

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The Restorative Bed™ uses science-backed technology to help you achieve restorative sleep by helping you fall asleep faster, stay asleep longer, and wake feeling more restored. Bryte’s purpose-built software can help you analyze your sleep quality as well. Check out our mattresses and get the sleep you deserve every night. For more information, visit Bryte.com.