Developing Routines to Assist in the Quality of Sleep
The Importance of Good Quality of Sleep
Good quality of sleep is essential for both physical and mental wellness. Good quality sleep helps an individual remain active and concentrate more on what they are doing. This can make the individual more productive. It also helps in the retention of memories, boosts immunity, and regulates moods. On the other hand, poor quality of sleep has been associated with increased risks of disease and illness as well as other mental and physical health issues (Nelson et al., 2022). Subsequently, having diseases and poor mental health can lead to reduced productivity and increased irritability.
My Current Nighttime Routine
I currently sleep late at night. I usually spend my time on the phone, binge-watching, or reading a book after dinner. I also use my iPad tablet in bed late at night before sleeping.
My Sleep Quality Rating
My sleep quality ranges between poor and moderate on average. I feel like I never get to sleep enough because I am always feeling tired and sleepy during the day.
Changes to My Nighttime Routine
I have learned that I can change my nighttime routine to improve my quality of sleep. The two things I plan to change are minimizing the time I spend using electronics, especially the tablet in my bed. According to Cole (2021), having a limit for screen time at night can improve melatonin levels, a hormone essential for sleeping. The other addition to my new nighttime routine is including a routine that declutters my evening activities so that I can be calm and relaxed and go to bed early. I intend to be consistent with the new nighttime routine to best enhance my overall sleep quality.
References
Cole, W. (2021). The Top 10 Ways To Improve Your Sleep, According To A Functional Medicine Expert. Cole Natural Health Centers. https://drwillcole.com/energy/the-top-10-ways-to-improve-your-sleep-according-to-a-functional-medicine-expert
Nelson, K. L., Davis, J. E., & Corbett, C. F. (2022). Sleep quality: An evolutionary concept analysis. Nursing Forum, 57(1), 144–151. https://doi.org/10.1111/
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Question 
Unit 7 DB: Developing Routines to Assist in Your Quality of SleepUnit 7 DB: Developing Routines to Assist in Your Quality of Sleep
As you have read in this week’s Readings and Resources, what you do directly before bed affects the quality of sleep you get.
What is the importance of good quality of sleep?
Developing Routines to Assist in the Quality of Sleep
What is your current nighttime routine?
Do you use electronics in bed?
How would you rate your quality of sleep?
What are two things you could change or add to your nighttime routine for a higher quality of sleep?
Please review the Discussion Board Grading Criteria on the Course Information Page.