What Is Quality Sleep?

What is quality sleep?

Sleep quality is generally measured by:

The time it takes to fall asleep. Sleep is of good quality if you fall asleep 30 minutes after going to bed;

A solid night’s sleep. If you wake up no more than once, it is a quality dream;

Long enough sleep, according to the age group you belong to. Most adults need 7 or more hours of sleep.

How do quality sleep?

For quality sleep, you must pay attention to what you eat and drink. You should not go to bed hungry or stuffed. Sleep in a cool, quiet, and dark room. Include physical activity and do not take a nap during the day.

Quality sleep can help:

The evening meal should relax you and be easily digestible in the digestive system.

Emphasis should be placed on carbohydrates with a low glycemic index. These include whole grains, a mixed green salad, or lightly sauteed vegetables. Instead of high glycemic index carbohydrates that raise blood sugar levels.

In your diet, try to include herbal tea (especially chamomile or peppermint) or some other non-stimulating water-based drink.

If you want dessert, include a moderate amount of fresh or dried fruit in your diet.

You should eat the evening meal about 4 hours before going to bed. It is to complete the digestive digestion of most food. Thus, during the night, a gradual release of energy from the consumed products will be achieved.

If you must consume something before going to bed, choose one or two of the following:

A small cup of herbal tea or warm milk (soy, cow, or nut milk). But it should not be in a larger quantity so that you don’t have to go to the toilet during the night.

A small portion of fresh or dried fruit.

A handful of raw nuts or seeds.