How to Improve Sleep Score

When it comes to health and functioning, a good night’s sleep is one of the most important factors in life. A good night’s sleep serves as a vital foundation for our overall health and daily functioning. Sleep quality plays a significant role in everything from our autonomic nervous system to cognitive performance to physical well being.

Join us as we explore the science behind good sleep and share with you proven strategies to enhance sleep quality. Find out how the ingredients in Roots Brand’s Zero-In can boost your focus and health. We aim to help you reduce sleep disruption and get more hours of sleep.

Importance of a Good Night’s Sleep

Getting a good night’s sleep is essential for optimal functioning. Your body needs rest and restorative sleep for overall well-being. Your sleep quality can have an impact on various aspect of your health, including:

  • Physical health
  • Immune system
  • Mental health
  • Memory and cognitive functioning

Sleep and Physical Health

Quality sleep plays a crucial role in the body’s repair and rejuvenation process. Cells, tissues, and various body systems, including the heart and blood vessels, undergo restoration during sleep. It aids in the regulation of critical hormones, including those involved in growth, metabolism, and appetite control. These processes contribute to healthy weight and reduce the risk of conditions such as obesity and diabetes.

On the other hand, not getting optimal sleep raises many risks for disease and disorders. Chronic poor sleep quality is linked with a host of chronic health conditions, including obesity, high blood pressure, cardiovascular diseases, and can even shorten life expectancy.

Sleep and Mental Health

Sleep is intimately tied to mental health, with a good night’s sleep serving as a natural mood stabilizer. Getting enough sleep can contribute to the regulation of emotions and the mitigation of stress and anxiety. But poor sleep quality also has a negative impact on mental health. With insufficient quality sleep leading to mood disorders like anxiety and depression, while worsening symptoms of existing mental health conditions. Getting enough sleep can promote stress management, mood stability, and overall emotional well being.

Sleep and Cognitive Functioning

Sleep data shows that sleep facilitates memory consolidation. This is a process where our brain transfers and strengthens short-term information into long-term memory, enhancing learning, focus, creativity, and decision-making skills.

Therefore, getting enough high quality sleep isn’t just about staving off fatigue or feeling refreshed – it is integral to our total health, well being, and productivity.

Sleep Quality

Sleep quality is not only about how much sleep you’re getting, but also about how well you’re sleeping. The typical sleep duration for healthy adults is between 7 and 9 hours of sleep per night to feel well-rested. But sleep quality is not just about sleep quantity. For a healthy adult, how many hours of sleep is important. But it’s also about what happens during those hours of sleep.

Sleep quality measures how well you’re sleeping and whether you’re getting restful and restorative sleep. Sleep experts have determined there are four items to assess for sleep quality. These are:

  1. Sleep Latency: This measures how long it takes you to fall asleep. Falling asleep within 30 minutes or less suggests good sleep quality.
  2. Sleep/Walk Cycle: This measures how often you wake up during the night. Waking up frequently can impact your REM sleep and disrupt your sleep cycle. The fewer times you wake up during the night, the better night’s sleep you’ll get.
  3. Sleep Efficiency: Sleep efficiency (also known as a sleep score) is the percentage of time asleep while in bed. The sleep research society determined that a percentage of 85 or higher was considered good.
  4. Wakefulness: Wakefulness is the amount of waking hours you experience throughout the night. People with good sleep experience 20 minutes or less of wakefulness during the night.

Of course, determining poor sleep quality means experiencing the opposite factors. Poor sleep quality is characterized by:

  • Taking longer than 30 minutes to fall asleep
  • Waking up more than one or two times per night
  • Spending under 85 percent of your time in bed asleep
  • Having longer than 20 minutes of wakefulness during the night

Improving sleep quality can mean determining your sleep score, making a sleep schedule, using sleep hygiene and improving your sleep environment.

What is a Sleep Score?

Your nightly sleep score is a numerical value generated to determine the quality of your sleep. This score is measure from 1-100 and is based on several key elements of sleep. This sleep tracking includes:

  • duration (how long you slept)
  • whether your sleep was uninterrupted and how often you wake up
  • REM sleep stages
  • Time taken to fall asleep
  • Your time spent in light sleep

Understanding your sleep score can help you track and improve your sleep patterns. Getting enough restorative sleep can help you to wake up feeling refreshed and ready for the full day ahead.

6 Tips for a Better Sleep Score

Let’s talk about how you can stay and fall asleep faster and improve your sleep score. Having a consistent sleep schedule and getting deep sleep can have profound impacts on your physical and mental well-being. Here are some tips for getting better sleep:

Reduce (or Remove) Caffeine Consumption

Caffeine is a substance that stimulates the body’s central nervous system, keeping you awake and improving alertness. When consumed early in the day, caffeine is unlikely to impact sleep. But research has found that caffeine resulted in less sleep when consumed even as long as 6 hours before sleep. So for sleep health, removing or reducing the amount of caffeine consumed can improve your sleep.

Get Active During the Day

Exercise has consistently been linked to better sleep. However, it is important to note that exercising before bed can trigger the autonomic nervous system and make you feel awake. It’s best to get moving early in the morning hours each day and get at least 30 minutes of moderate aerobic exercise per day to improve sleep duration.

Skip the After Dinner Drink

Many people use alcohol to help them sleep as it is a depressant and can make you feel sleepy. But the sleep research society, the National Sleep Foundation, has shown that alcohol has been linked to poor sleep duration and quality. Drinking alcohol before bed can increase the suppression of REM sleep cycles. Alcohol is also a diuretic and dehydrating. This can lead you to wake up more often to use the bathroom and wake up feeling thirsty. So it is best if you avoid drinking alcohol 4 to 6 hours before bedtime.

Sleep in a Cool Environment

The sleeping environment is one of the major factors for good sleep. In order to get ready for bed, your body temperature drops to signal the sleep processes. This lower body temperature coincides with the release of melatonin. Melatonin is a hormone released in response to darkness. It helps to time your circadian rhythm to sleep. To assist your body get ready for deep sleep and release melatonin, you can lower the temperature in your room. The optimal temperature for sleep is between 60 and 65 ºF (16 to 18 ºC).

Create the Right Environment to Fall Asleep

Creating a sleep hygiene routine and a consistent bedtime can lead to the right environment for you to fall asleep. This could look like listening to calming music, avoiding blue light, and not watching TV or using electronic devices before bed. Studies at the Harvard Medical School have shown that the blue light from electronic devices could decrease the production of melatonin. So generate a nighttime routine that involves turning off electronics at least 30 minutes before bed. You can engage in activities like doing some light reading, stretching, or meditation for sleep.

Use Natural Alternatives to Synthetic Stimulants

Synthetic stimulants and drug like amphetamines have a significant impact on sleep. These substances speed up the messages between the brain and body, which can result in excess energy, increased alertness, increased anxiety, excess wakefulness, and difficulty sleeping. These substances are often used to treat conditions like ADHD.

If you need to use stimulants, find natural alternatives with The Roots Brand. The Roots Brand Zero-In is a natural alternative to synthetic stimulants. This product helps reduce brain fog, improve mental acuity, and aids in brain function and focus without the negative side effects of synthetic stimulants. Zero-In is made with turmeric, pine bark, velvet bean seed, and vitamin D to provide you with increased attention and focus without impacting your sleep.

Improve Your Sleep With The Roots Brand

Sleep isn’t merely a period of inactivity or downtime. It’s a process that directly impacts your cognitive functioning, physical health, mental well-being, and overall quality of life. Understanding the importance of getting enough sleep and recognizing the factors that influence it are essential steps towards cultivating healthier sleep habits.

Tools like sleep scores can offer useful insights into how well you’re sleeping. Whether you’re seeking to enhance productivity, boost mental resilience, or improve physical health, prioritizing sleep is a crucial starting point. The Roots Brand Zero-In can not only boost your mental acuity and cognitive functioning, our proprietary ingredients are natural and will not impact your sleep.

Find out how sleep can affect your health and let The Roots Brand improve your health and wellness with Zero-In. Learn more today by visiting us here!