Sleep Quality and Techniques to Improve Sleep - Report

This report discusses the importance of sleep for mental and physical health, highlighting the negative impacts of inadequate sleep on energy, productivity, emotional balance, and weight. It provides practical steps to improve sleep quality, including establishing a regular sleep-wake cycle, managing...Read More

Running head: ANNOTATION
Annotation
Name of the student
Name of the university
Author’s name

1ANNOTATION
Sleeping is a vital necessity in a person life as sleep directly affects the mental and
physical health of the individual. Inadequate sleep can take away the total energy that is needed
to work in the daytime. Diminishing of the strength will decrease the productivity of the day,
hinder the emotional balance and also the weight will be hindered. Unhealthy daytime habits and
lifestyle choices can leave a person tossing around and turning at night and adversely affect their
mood, brain and heart health, immune system, creativity, vitality, and weight. The report has
discussed specific steps which if followed, can help in the provision of good night sleep, boost
the individual’s health and also will improve the cognitive health of the individual.
Getting in sync with its own body can improve the normal sleep-wake cycle, which is one
of the most crucial strategies for sleeping better. If the individual follows the regular sleep-wake
cycle, they will feel much more refreshed and energized compared to if they sleep the same
number of hours at different times, even if they only alter their sleep schedule by an hour or two.
An individual should try to go to sleep and get up at the same time every day. They should avoid
sleeping in during the weekends. The individual should choose to sleep during the daytime rather
than sleeping in. If an individual is facing trouble falling asleep or staying asleep at night, then
they should take napping for 15 to 20 minutes in the early afternoon. This will help in recovering
the lost sleep. There can be chances that an individual may be feeling sleepy way before their
bedtime; they should get off their couch and do some mildly stimulating activity, such as
washing the dishes, calling a friend, or getting clothes ready for the next day. In this way, they
will win over the drowsiness, and after dinner and bedtime, they will have a good night sleep.
Melatonin is a hormone that is a crucial component in the sleeping mechanism. They regulate the
sleep-wake cycle, and it is produced by the brain in excess during the night time or when it is
darkness making an individual sleepy and provides in low content during the day time or when

2ANNOTATION
there is excess light. However, many aspects can change the production of Melatonin in this
modern life. During the daytime, an individual should spend his/her daytime by exposing
themselves towards the light, which will help them to wake up. They should spend more time
outside during the daylight. During the nighttime, the individual should expose themselves to
less light before some hours of sleep time to get sleepy and able to sleep comfortably. They
should not watch television or mobile till late at night. That will hinder their sleep. When its
sleep time, the room should be dark. People who exercise regularly sleep better at night and feel
less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep
apnea and increases the amount of time they spend in the deep, restorative stages of sleep. The
more vigorously a person exercises, the more influential the sleep benefits. But even light
exercise, such as walking for just 10 minutes a day can improve sleep quality. It can take several
months of regular activity before a person experiences the full sleep-promoting effects. Exercise
speeds up the metabolism, elevates body temperature, and stimulates hormones such as cortisol.
This is not a problem if they are exercising in the morning or afternoon, but too close to the bed,
and it can interfere with sleep. If there are specific tasks, be it moderate or vigorous, it should be
at least completed three hours before bedtime. If a person still experiences sleep difficulties, they
should try to complete their work even earlier. Relaxing, low-impact exercises such as yoga or
gentle stretching in the evening can help promote sleep. Eating habits should also be maintained.
Eating a lot of nicotine or caffeine can cause sleep problems.
Similarly, smoking is another stimulant that can disrupt a person’s sleep, especially if
they smoke during bedtime. Heavy food should be ignored during the nighttime as it causes
several problems such as the filled stomach, gastric problems, acidity and many other problems
which can hamper sleep. Alcohol should also be neglected, even if nightcap may help a person

3ANNOTATION
relax, it interferes with the person’s sleep cycle once they are drunk. Drinking lots of fluids may
result in frequent bathroom trips throughout the night. Eating lots of sugar and refined carbs such
as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull the
person out of the deep, restorative stages of sleep. Bedtime snacks or light snacks such as half
turkey sandwich, milk, banana, a small bowl of whole-grain type of food items can help in
promoting sleep. Before sleeping, the head should be cleared of all thoughts, which are giving
stress, worries, pressure. Residual stress, anxiety, and anger from the daytime can make it very
difficult to sleep well. Deep breathing, muscle relaxation, yoga, visualizing a peaceful, restful
place can help in relaxing the mind and help promote better sleep. Before sleeping, a warm bath,
listening to soft music, reading magazines or storybooks, easy bit of yoga can help in relaxing
the body and will promote good sleep. A person should always sleep in a silent and cold room on
a comfortable bed.
All of the sleeping techniques which have been discussed in the report are all appropriate
and correct techniques which should be followed by each individual to have a better sleep-wake
cycle. According to the National Sleep Foundation (NSF), sleep is a crucial part of a person’s life
for the physical and mental health. However, millions of individuals do not get adequate sleep,
and many agonize from lack of sleep. Every individual’s sleep needs vary. Overall, the
maximum population of adults is built for 16 hours of wakefulness and need a type of eight
hours of sleep a night. However, some people can work without sleepiness or drowsiness after as
little as six hours of sleep.

4ANNOTATION
REFERENCES
apa.org. (2019). Why sleep is important and what happens when you don't get enough. [online]
Available at: https://www.apa.org/topics/sleep/why [Accessed 6 Aug. 2019].
HelpGuide.org. (2019). The Science of Sleep - HelpGuide.org. [online] Available at:
https://www.helpguide.org/harvard/biology-of-sleep-circadian-rhythms-sleep-stages.htm
[Accessed 6 Aug. 2019].
Robinson, L. (2019). How to Start Exercising and Stick to It - HelpGuide.org. [online]
HelpGuide.org. Available at: https://www.helpguide.org/articles/healthy-living/how-to-start-
exercising-and-stick-to-it.htm [Accessed 6 Aug. 2019].
Robinson, L. (2019). How to Quit Smoking - HelpGuide.org. [online] HelpGuide.org. Available
at: https://www.helpguide.org/articles/addictions/how-to-quit-smoking.htm [Accessed 6 Aug.
2019].
Robinson, L. (2019). Refined Carbs and Sugar: The Diet Saboteurs - HelpGuide.org. [online]
HelpGuide.org. Available at: https://www.helpguide.org/articles/healthy-eating/choosing-
healthy-carbs.htm [Accessed 6 Aug. 2019].
Robinson, L. (2019). Stress Management - HelpGuide.org. [online] HelpGuide.org. Available at:
https://www.helpguide.org/articles/stress/stress-management.htm [Accessed 6 Aug. 2019].

5ANNOTATION