5 Ways to Improve the Quality of Your Sleep

5 Ways to Improve the Quality of Your Sleep

Having a good night’s sleep is very important for your overall health. If you are well-rested, you will have naturally more energy, vitality, and productivity during the day. Many people don’t realize how much sleep is important for their quality of life. Sleep affects every part of it, from productivity, health, emotional balance to weight.

Bad sleep is usually connected to unhealthy habits and lifestyle choices. Fortunately, everyone can achieve good sleep and rest after changing their habits and focusing on health during the day. Read on to see 5 ways to improve your quality of sleep.

1. Control Exposure to Light

We all have a natural sleep-wake cycle. The problem occurs when that cycle is disrupted, resulting in lower quality of sleep, or even no sleep, and tiredness during the day. The hormone which controls the cycle is melatonin, and it is controlled by light exposure. To enhance the natural sleep cycle, try to wake up with natural light as possible. Upon waking up, expose yourself to daylight, which will naturally wake you up. During the day, spend as much time as you can outside, away from indoor lights.

At night, your brain needs more melatonin, which means less light coming through your eyes. Avoid bright screens at least an hour before sleep. The blue light from electronics greatly disrupts your sleeping cycle. If you have to look at a screen, use the night mode which stops the blue light emission and creates yellow light. This light doesn’t strain your eyes and helps with going to sleep easier. Sleep in a dark room, or at least use a sleeping mask.

2. Improve Your Eating Habits

A big role in sleep involves your eating and drinking habits during the day, especially in the hours before you go to bed. Caffeine can disrupt your sleeping cycle; especially if you drink coffee close to bedtime. Opt for decaf coffee if you don’t want to throw out a cup of Joe in the evening. For many of us, eating dinner or snacking until late at night is the reason for the bad quality of sleep.

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If you eat before bed, your body will focus on digesting the food while you sleep, and your body and brain won’t get the rest they need. Try not to eat after 7 or 8 pm. Avoid alcohol before bed, as well as sugary and spicy food.

3. Exercise During the Day

Regular exercise can help you in achieving quality sleep and rest. Exercise also helps with sleep apnoea and insomnia, while increasing the time you spend in a deep sleep cycle. Create a regular exercise regime for the best sleep benefits. Even light exercise for 20 minutes a day can help you. Naturally, if your body is tired after exercise, you will easily fall asleep.

Since exercise speeds up your metabolism and stimulates hormones like cortisol, exercising close to sleep can make you even more awake. Try to exercise in the morning or during the day, and do light stretches or yoga in the evening for maximum relaxation.

4. Wind Down Before Sleep

Stress, anxiety, and anger can make it very difficult to fall and stay asleep. Managing your stress levels will help you sleep and have a generally healthier life. You can create a bedtime ritual that will help you unwind and prepare for sleep. This can include relaxing with a nice book, meditating, or any such activity away from electronics.

Take a warm, relaxing bath and invest in plush bathrobes and PJs to curl up in before you go to sleep. The relaxing and warm materials will help you unwind and prepare for sleep. Drink a cup of tea while reading a book for a bit and see how quickly you will get sleepy.

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5. Create a Sleeping Environment

Besides a night routine, one more way to send signals to your brain that it’s sleep time is to create a perfect sleeping environment. It would be best if you have a separate bedroom to your living space, but if it’s impossible, even small changes can greatly help you. Make sure your bedroom or sleeping area is dark, cool, and quiet. These three aspects will improve your sleep and rest.

A silent room will help you stay asleep during the night. Earplugs are a great solution too. Invest in a good bed and mattress, as they help you the most in resting your body and mind. The bedroom and bed should only be for sleeping and relaxing, no work, or using electronics. This is how you will train your brain to fall asleep easier.

Sleep is very important for our health and wellbeing. If your sleeping habits and quality of sleep is improved, your day-to-day life will increase in quality too. You will be happier, more energetic, and productive. Spend time improving your sleeping schedule and daily habits, and you will see how your sleep improves too.


Bio: Patrick Adams is a freelance writer and rock-blues fan. When he is not writing about home improvement, he loves to play chess, watch basketball, and play his guitar. More than anything, he loves to spend his time in his garage, repairing appliances and creating stuff from wood.

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