How to Improve Your Quality of Sleep

So much of our health is closely connected to sleep, which means that if you are not getting the hours of uninterrupted rest that you need each and every night, it can lead to other complications. There are plenty of ways of improving sleep quality, and a lot of advice is readily available for you to do just this. Taking this into account, let’s examine a few ways that sleep quality can be boosted and your health can take a turn for the better as well.

Stick to a sleep schedule


When you stay on track with a sleep schedule, this naturally means that your body should start feeling tired at the same time each evening and be ready for rest. However, if you keep moving this around all the time, it makes it much harder to develop a sense of rhythm that can have a major impact on your quality of rest. At the same time, you should aim to keep this schedule the same at weekends as well. Many people often find this the hardest part when trying to maintain a sleep schedule, but it can be among the most important points to bear firmly in mind.

Keep a night-time routine

Closely connected with maintaining a solid sleep schedule is ensuring that your night-time routine matches it. Ultimately, this means doing the same thing each and every evening to get your body ready for sleep. There are a number of different elements that you could look to add in here. Some people like to have a bath or a shower before changing into their pajamas. Others prefer to listen to music or perhaps do some yoga or meditation. Essentially, you need to experiment to find out what works best for you. What tends not to work is anything that is too stimulating, such as rigorous exercise or screen time.

Set up your bedroom perfectly


You then need to make sure that you have a bedroom environment that is perfectly set up for sleep. This could mean that you need to look into mattress shipping on Shiply, as a good mattress should be the cornerstone of a good night’s sleep. It is also going to be worth thinking about your sheets and pillows. If there is one area that is worth spending that little bit more money on, it is this one. People also tend to sleep better when they are in a cool, dark, and quiet environment, so you should do everything that you can to make this the case.

Eat well and exercise

Sometimes, it is not just about the things that you do in the minutes and hours before bed that are going to have a major impact on the quality of your sleep. You also need to think about what you are putting into your body. A balanced diet is always going to be best on this front, but people also tend to sleep better if they do not eat too late. At the same time, a good program of exercise can help to tire your body out from a physical point of view. As has already been mentioned, many people find that heavy exercise just before bed is not a good idea as it means that they are going to be too wired to drift off as they need to.

Reduce your daily stress


Another one of the reasons why people struggle to drift off at night is that they feel overly stressed, worried, or anxious. With this in mind, it is going to be worth managing this anxiety before you actually try to lay your head on the pillow at night. One way of doing this that has proven to be effective is to write down how you are feeling before you go to bed or perhaps even a to-do list for the next morning. This way, you are going to be able to focus on it at some point in the future rather than allowing it to consume your thoughts and cause you too much worry.

Only nap if it works for you

Many people find that napping is a great way to give them a sense of calm during the day, as well as to restore them so they can deal with anything else they have on. However, for others, it can easily disrupt the sleep that they otherwise would have been able to get later on in the night. If you are going to have naps, it is better to keep them short and ensure that they are not going to impact your sleep later on in the night by not having them too late at night.

Cut back on your screen time

Cropped shot of a woman using a smartphone while relaxing on the sofa at home

Another point that has already been mentioned comes down to ensuring that you are not having too much screen time in the hours before you go to bed. For some people, this is going to mean keeping a screen out of the bedroom entirely. After all, there is simply no point in overstimulating yourself to the point that you are not able to drift off. Also, when you are scrolling through social media posts, this is a proven way that can add to your anxiety levels and lead to a situation where you are doing more harm than good.

Cut back on caffeine and alcohol

Caffeine is an obvious stimulant that can negatively impact your quality of sleep. Therefore, you should avoid drinking too much of it and steer clear too late in the day. As for alcohol, while it can knock you out at night, it can also prevent you from getting the type of deep sleep that you need to properly unwind at night.

While not all of these steps will work for everyone, some of them can end up having a highly positive impact on you and your sleep, which can boost everything from your mood to your general health and well-being. They are all worth it.