Improve Your Sleep Quality With These Tips. Sleep is an important part of our lives, but sometimes it’s harder than we expect to get the quality sleep we need. Here are some tips that can help you get better sleep every night:
Get On A Schedule.
- Establish a sleep schedule
- Sleep at the same time every night, and wake up at the same time every morning. Your body needs a regular sleep pattern to function properly—if you’re constantly shifting when you go to bed, it can be hard for your brain and body to wind down.
- Keep your body on a schedule. As we’ve discussed before (in our piece on how much sleep is enough), humans are creatures of habit: if we wake up every day at 6 am, it becomes harder for us over time to resist sleeping in until 8 am or 9 am without feeling exhausted. Try sticking with one set schedule no matter what happens during the day; if that means waking up early so that you can exercise or meditate before work, then do it!
Get Enough Sleep.
It would be best if you aimed to get at least 7 hours of sleep per night. This is a general guideline, but it’s a good idea to follow it as much as possible.
- Make sure you are in a dark, quiet room before bed. If you can’t keep your bedroom dark enough because of streetlights or other light sources outside your window, consider investing in blackout curtains or heavy curtains that block out most light.
- Don’t use your phone or tablet before bedtime—and turn them off if possible! These devices emit blue light that mimics daylight and keeps our brains awake when trying to fall asleep (this means using too much technology before bed may lead to poor sleep quality). The same goes for bright lights like lamps—they might not look bright when it’s daytime outside, but they do emit enough blue light that they can interfere with melatonin production and make falling asleep more difficult than it should be!
- Don’t eat or drink right before bed either; this includes sugary foods or beverages (like soda), spicy foods (like chili), caffeine-rich drinks like coffee/tea/energy drinks/etc., carbonated beverages (beer), and alcohol (spirits). All these things will keep you up late into the night!
Wind Down With A Book And Some Lavender-Scented Candles Instead Of Your Phone Or TV.
If you have trouble sleeping, try winding down with a book and some lavender-scented candles instead of your phone or TV. Reading a book before bed can help you fall asleep faster because it helps to reduce stress and distracts your mind from racing thoughts. Lavender-scented candles also have calming effects on the body, making them ideal for helping you relax before bedtime. You can purchase these products at stores like Target or Walmart or make your DIY version by combining equal parts coconut oil and beeswax in a double boiler (a small pot placed over a larger one filled with water). Add 10 drops of lavender essential oil per 1 cup of melted wax mixture; stir until well combined; pour into tins or jars; allow the wax to cool completely before sealing tightly so that scents are locked inside!
Work Out Earlier In The Day.
To improve your sleep quality, work out earlier in the day. According to a study published by the Journal of Clinical Sleep Medicine, exercising within three hours of bedtime can keep you up at night. If you want to get better sleep at night and feel more energized during the daytime, be sure not to exercise too close to bedtime.
Exercise doesn’t only help with improving your sleep quality; it also helps decrease stress and anxiety levels. Feeling less stressed and anxious can improve overall health and your ability to fall asleep faster and stay asleep longer throughout the night!
Cut Back On Caffeine.
Caffeine can cause sleep problems in several ways. It can make it harder to fall asleep and cause you to wake up in the middle of the night. Caffeine also interferes with REM sleep, which is when most dreaming occurs and is crucial for your mental health and well-being. Caffeine causes an increase in stress levels, leading to a decrease in melatonin production (which helps regulate your circadian rhythms).
To determine how much caffeine you consume each day, keep track of everything that contains caffeine by writing down what you’ve had before bedtime every night for two weeks. Then add up all those numbers to see how much caffeine you’re taking in over time—and cut back if necessary.
Stick To Your Routine, Even When You’re Traveling.
- Set a routine. Even when traveling, it’s important to stick with your schedule as much as possible. If you typically go to bed at 10:00 pm, try to do the same thing while traveling and stay awake until 11:00 pm, even if that means going out for coffee or doing some work to ensure you don’t get up earlier than usual.
- Sleep at the same time every night, even if that means traveling through different time zones (but if possible, try not to do this). This will help keep your body on track and ensure that your sleep cycle doesn’t get off-kilter due to jet lag or other factors related specifically to travel time zones—think about how hard it is for people who work the graveyard shift!
Sleep Is Important!
Studies have shown that sleep is important for concentration and productivity, among other things. Sleep helps you feel more energetic and perform better on tasks. It’s also essential for creativity—your best ideas often come after a good night’s sleep!
In addition to improving cognitive function, sleep also plays a role in your relationships with others. If you’re tired, you’ll find it more difficult to be patient or empathetic towards others, which can strain relationships over time.
Improve Your Sleep Quality With These Tips. Getting the right amount of sleep is just as important as staying healthy and eating right. Sleep deprivation can lead to mood swings, memory problems, and more serious health issues like heart disease. If you’re having trouble sleeping, try some of these tips to rest better tonight!