4 Tools to Help Improve Sleep Quality

Good sleep is one of the most critical factors for a healthy and balanced lifestyle. Sleep is essential for brain performance, focus, mood, and physical health. In fact, sleep deficiency can result in many chronic health problems, such as heart disease, high blood pressure, and depression. Anytime I have a debate with my friends on the importance of maintaining a good sleep schedule and prioritizing 8 hours of sleep, I always like to quote Matthew Walker. In a podcast Walker said, the number of people that can survive off 6 hours of sleep or less without the occurrence of any detrimental health effects down the line rounded to a whole number and conveyed as a percent is 0. I think this is a very interesting quote and shows the importance of getting good sleep.

Here are 5 tools that can help improve your sleep quality.

1. Mouth tape - price at the time of publication $13.97

I know this sounds weird and I understand any objections to taping your mouth at night. Hear me out though. Mouth tape is used to ensure nasal breathing during the duration of sleep. Nasal breathing has been shown to be healthier than mouth breathing and can have many beneficial benefits during sleep. It improves oxygen quality because of the nose's ability to filter out allergens and dust, it can decrease stress and depression and overall, results in better sleep.

2. Weighted blanket - price at the time of publication $44.99

The weighted blanket is a very useful tool to help improve sleep quality. A weighted blanket results in better sleep quality because the pressure it applies on the body activates the parasympathetic nervous system. This in turn will lower your heart rate resulting in better sleep. Furthermore, the weight from the blanket will decrease movement during sleep which is very helpful in getting a good night's rest.

3. Casper Glow Light - price at the time of publication $83.00

The Casper Glow Light is essential for maintaining an appropriate circadian rhythm. The circadian rhythm is a 24-hour-long internal clock that monitors changes in light exposure. The circadian rhythm regulates the cycles of alertness and sleepiness according to this light exposure. It is important to maintain a rhythm that is parallel with the rise and fall of the sun and thus be wakeful during the light hours and drowsy during the dark hours. The Casper Glow Light provides soft and warm light prior to sleep and slowly dims until it is completely off. In the morning, the light will slowly illuminate your room as if it were the sun gleaning in through the blinds. This also defeats the need for an alarm and allows you to wake up naturally. This is a great addition to improving sleep.

4. White noise machine - price at the time of publication $21.99

A white noise machine is another great tool to help improve sleep quality. White noise machines help sleep by masking any outside noise that may interrupt deep sleep. This decreases the number of disturbances one will experience during sleep and increases the quality of sleep.