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Benefits of Quality Sleep
- Sleep is where the mind and body reset and process the information of the day, so with better sleep, individuals can have improved cognitive performance, memory, and executive functioning (Dewald et al., 2010).
- Getting quality sleep results in better emotional regulation, improved cardiovascular and immune health, as well as reduces the risk of behavior problems and disorders (Kohyama, 2021).
- Improved mental health and executive functioning (Kohyama, 2021).
Tips to Get Better Sleep
- Prioritize and value sleep i.e., think of it as something you need, rather than a luxury or privilege (Espie, 2022)
- Sleep is personal. Find your routine that works for you and stay consistent (Espie, 2022).
- Allow enough time to relax before bedtime and relax with a routine that works for you; it’s difficult to tailor sleep advice for every individual, so it’s best for an individual to determine a routine that is effective for them through trial and error (Hauri, 1991, p. 65-66).
References
Dewald, J. F., Meijer, A. M., Oort, F. J., Kerkhof, G. A., & Bögels, S. M. (2010). The influence of sleep quality, sleep duration and sleepiness on school performance in children and adolescents: A meta-analytic review. Sleep Medicine Reviews, 14(3), 179–189. https://doi.org/10.1016/j.smrv.2009.10.004
Espie, C. A. (2022). The ‘5 principles’ of good sleep health. Journal of Sleep Research, 31, e13502. https://doi.org/10.1111/jsr.13502
Hauri, P.J. (1991). Sleep Hygiene, Relaxation Therapy, and Cognitive Interventions. In: Hauri, P.J. (eds) Case Studies in Insomnia. Critical Issues in Psychiatry. Springer, Boston, MA. https://doi.org/10.1007/978-1-4757-9586-8_5
Kohyama, J. (2021). Which Is More Important for Health: Sleep Quantity or Sleep Quality? Children, 8(7), 542. https://doi.org/10.3390/children8070542
