Quality sleep is the key to health, here's how to improve it

Despite our resolutions to regulate our discipline and achieve our professional goals, we cannot achieve any of them without quality sleep.

"I always compare sleep to the foundation of a house, not just a wall. Our physical and mental health, performance, and ability to cope with stress depend on sleep," explains Dr. Kat Lederle, a sleep and circadian rhythm specialist.

"You can have the best diet in the world, but if your sleep quality is poor, your body will have a hard time using the food properly."

How to improve sleep?

Everyone has a personal sleep window, or optimal time and duration of sleep. Find what works for you and adjust your rhythm.

Perfection doesn't exist, especially when it comes to sleep. It's normal to wake up during the night, and sometimes eight hours of uninterrupted sleep isn't possible.

Dr. Lederle advises focusing on the adjustments that are within your control: "Consider whether you go to bed too early or too late. Do you spend your evenings watching TV shows or social media? An overloaded mind, stress, or work commitments can also play a role."

Quality sleep doesn't just depend on your evening routine. "Preparation for sleep starts the moment you wake up," says Lederle. Diet, caffeine, light exposure, and stress levels during the day can all affect your night's rest.

Evening relaxation and daily short breaks help the mind and body understand that rest is allowed, without constant problem-solving. “People are biological organisms, not machines or computers where you can insert a new program and expect perfect results,” says Lederle.

Take small steps because they are easier to adopt and maintain than big changes.

Little by little, by changing bad habits, we can improve our sleep and improve our mental and physical health.