{"id":421,"date":"2016-07-12T10:59:16","date_gmt":"2016-07-12T14:59:16","guid":{"rendered":"http:\/\/feelgoodtoday.com\/blog\/?p=421"},"modified":"2016-07-12T10:58:34","modified_gmt":"2016-07-12T14:58:34","slug":"sleep-quality-over-quantity","status":"publish","type":"post","link":"https:\/\/feelgoodtoday.com\/blog\/sleep-quality-over-quantity\/","title":{"rendered":"Sleep: Quality Over Quantity"},"content":{"rendered":"

The\u00a0average American gets\u00a07 hours and 36 minutes of sleep every night, according to the National Sleep Foundation<\/a>. That sounds good, right? It would be, except “Twenty percent\u00a0of Americans reported they did not wake up feeling refreshed on any of the past seven\u00a0days”. Because of this, it’s clear that the\u00a0quality<\/em> of your sleep is even more important than the\u00a0quantity<\/em> of sleep that you get.<\/p>\n

The connection between your\u00a0sleep habits and your personal health is very strong. The same survey found that “sixty-seven percent of those with less than good sleep quality also report \u201cpoor\u201d or \u201conly fair\u201d health.” That’s a one or a two on a five-point scale. Good health enables us to adapt to meet the challenges of our environment without limitations.\u00a0To take\u00a0action to improve the quality of your\u00a0sleep, consider these factors:\u00a0preparation, environment, and behaviors before, during, and after\u00a0sleep.<\/p>\n

To better prepare for sleep, get 15-30 minutes of sun exposure during the day, exercise (best in the morning, alright at night), stretch before bed, turn off electronics at least an hour before sleeping, and avoid eating or drinking late at night. Avoid consuming too much alcohol, caffeine, and tobacco because all of these may disturb your deep sleep.<\/p>\n

Make your sleeping environment quiet (other than having white noise), dark, and cool (about 62 degrees Fahrenheit) with a light blanket. Spend time making sure that your room is free from disturbances by turning off any electronic devices that could produce noise.<\/p>\n

Sleep on your back or side in an open and tall\u00a0position. Avoid folding yourself into a ball, putting your arm under your head, or crushing your arm and shoulder under yourself. Focus on making your breathing pattern deeper and slower. You may mentally repeat a word or phrase over and over to soothe your mind and avoid racing thoughts.<\/p>\n

In the morning, avoid snoozing by setting your alarm as late as possible. When you wake up, take\u00a0time to breathe deeply and slowly. Spend five or ten minutes gently stretching your neck, shoulders, back, and legs soon after waking. This is the most important time of the day to stretch because we experience up to 40% less\u00a0circulation during the night.<\/p>\n","protected":false},"excerpt":{"rendered":"

The\u00a0average American gets\u00a07 hours and 36 minutes of sleep every night, according to the National Sleep Foundation. That sounds good, right? It would be, except “Twenty percent\u00a0of Americans reported they did not wake up feeling refreshed on any of the past seven\u00a0days”. Because of this, it’s clear that the\u00a0quality of your sleep is even more […]<\/p>\n","protected":false},"author":1,"featured_media":422,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[63],"tags":[5,15,64],"jetpack_publicize_connections":[],"yoast_head":"\nSleep: Quality Over Quantity - Whole Health Boston<\/title>\n<meta name=\"description\" content=\"Americans get enough sleep, but most don't feel rested. 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