10 Tips for Better Sleep Quality

Sleep is well-known to be crucial to our physical and mental wellbeing. Despite this, a disturbing amount of people are consistently deprived of decent sleep and are noticeably drowsy during the day.

There are a few tips for you to gain a better sleep quality:

1. Increase bright light exposure during the day

Daily exposure to sunshine or artificial bright light can enhance sleep quality and duration, particularly if you suffer from severe sleep disorders or insomnia.

2. Don’t consume caffeine late in the day

Caffeine can drastically impair sleep quality, especially if used in significant amounts late in the afternoon or evening.

3. Reduce irregular or long daytime naps

Long naps during the day may reduce sleep quality. Stop napping or minimise your naps if you have difficulties sleeping at night.

4. Try to sleep and wake at consistent times

Try to maintain a consistent sleep/wake schedule, especially on weekends. If possible, try to wake up at the same time every day.

5. Optimize your bedroom environment

Credit: https://www.sleepfoundation.org/bedroom-environment

To improve your sleep,  improve your bedroom environment, reduce external noise, light, and artificial lighting from gadgets such as alarm clocks. Make your bedroom a peaceful, calm, tidy, and delightful space.

6. Set your bedroom temperature

Try out several temperatures to see which one is most comfortable for you. Most individuals prefer temperatures about 70°F (20°C).

7. Don’t eat late in the evening

A heavy meal before bedtime might cause insomnia and hormonal disturbance. Certain meals and snacks eaten a few hours before bedtime, on the other hand, may be beneficial.

8. Relax and clear your mind in the evening

Before bedtime relaxation strategies include listening to soothing music, reading a book, having a hot bath, meditation, deep breathing, and visualising. Experiment with several approaches to see what works best for you.

9. Get a comfortable bed, mattress, and pillow

Your bed, mattress, and pillow can all have a significant impact on your sleep quality and joint or back discomfort. Every 5-8 years, try to get high-quality bedding, including a mattress.

10. Exercise regularly — but not before bed

Daily exercise is essential for a healthy night’s sleep; however, exercising too late in the day may induce sleep issues. This is due to exercise’s stimulatory impact, which raises alertness and chemicals such as epinephrine and adrenaline. Regular exercise during the day is one of the greatest strategies to ensure a restful night’s sleep.

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