8 Tips For Improving Sleep Quality

There’s plenty of science that outlines the importance of getting a good night’s sleep, but we’d all know that even if we didn’t have data to prove it. Anyone who struggles to sleep well consistently will intuitively know just how impactful a night of tossing and turning can be. You’ll be more likely to be irritable, focus and concentration can seem impossible, and you’ll be at increased risk of engaging in bad-for-you behaviors, such as spending your time on the couch and eating unhealthy foods.

A single bad night of sleeping can be frustrating, but when it’s a recurring issue? At that point, it can have a hugely detrimental impact on your quality of life, and can even lead to serious health issues such as diabetes, high blood pressure, and depression.  

There are plenty of things you can do if you struggle to reach — and stay in — the land of Nod. In this post, we’ll run through a bunch of effective strategies for improving overall sleep quality that should, when combined, lead to a lasting improvement in your sleep.

Avoid Caffeine and Alcohol

Both alcohol and caffeine can make it difficult to fall and remain asleep. Eliminating both from your diet can improve sleep quality (and also offers a host of other benefits). If you can’t give up your coffee habit, then try to avoid drinking it after 3 pm. You might feel like you need a 5 pm jolt of energy, but keep in mind that the caffeine will still be in your system by the time you want to fall asleep. 

And while alcohol can put you in a sleepy state that makes it easier to fall asleep, it’s not very good at keeping you in that state. Alcohol disrupts the sleep cycle, which is why people wake up tired after drinking even if they’re slept for many hours.

Move Your Body

Exercise is good for just about everything, so it’s no surprise that it can also improve the quality of your sleep. Studies have shown that regular exercise makes it easier to fall asleep, and it also enhances the depth of your rest, too.  

Plus, it’s a great stress-buster, which means it removes one of the key barriers to quality sleep. You don’t need to push your body to the limit to get the sleep-boosting benefits of exercise. Simply engaging in an activity that gets your heart rate up multiple times a week will do the trick. 

Upgrade Your Bedding 

You’ll always struggle to get a good night’s rest under your belt if you don’t have comfortable bedding! A great bed, on the other hand, will be comfortable and relaxing, making falling asleep much more straightforward. If your current bed isn’t up to standard, then look at upgrading. You spend around a third of your life in your bed, so it’s worthwhile ensuring that yours is fit for purpose! By investing in a premium mattress, soft sheets, and a comfortable duvet, you’ll be ensuring that your bed is as sleep-friendly as possible. Plus, a great bed just makes those lazy Saturday mornings all the more enjoyable. 

Calm Environment

The environment in which you’re trying to fall asleep has a big impact on your ability to do so. Unless you’re one of the lucky few who can fall asleep anywhere, it’s best to actively work on creating a calm, sleep-friendly bedroom.  

It’s best to take the minimalist approach and remove any clutter. The more chaotic your bedroom, the more chaotic your mind — and if there’s one thing that makes it difficult to sleep, it’s chaos. It’s also important to handle any issues that could disrupt your ability to sleep through the night, such as reducing any external noise or light. Earplugs and blackout curtains should do the trick.

Stay Away From Screens

Did you know that people spend an average of seven hours a day looking at screens? Yet, while we can often perceive that our screen time is entertainment or productive, the fact is that it can have a negative impact on the quality of your sleep, especially if you’re using your devices before going to bed. Using them keeps your mind in a state of alertness at a time when it should be winding down to fall asleep. 

It’s not realistic to think that you’ll avoid using your devices for hours before going to bed, but try to stay away from them in the hour before you want to fall asleep. You’ll find it much easier to fall asleep if you do yoga, meditate, and/or read instead.

Don’t Drink Too Much Water

It’s important to stay hydrated, but try to avoid drinking too much water before hitting the hay. If you do, then you’ll likely find that you need to get up in the middle of the night to go to the bathroom. 

If you find that you’re regularly getting up to visit the bathroom during the night, then look at investing in a bathroom nightlight. That’ll allow you to do your business without having to turn on the main bathroom light, which can make it more difficult to fall asleep. 

Limit Stress

It’s more difficult to fall asleep when you have things on your mind. While you can’t block out concerns and worries entirely, you can prevent them from having an overly negative impact by engaging in stress-reducing activities. Breathwork, meditation, affirmations, and exercise have all been shown to significantly reduce stress, which will make it easier to fall asleep. 

Limit Daytime Naps

There’s much to love about daytime naps, especially if you’re running on limited sleep from the night before. However, keep in mind that you’ll find it more difficult to fall asleep once the night arrives if you’ve been conserving your energy through naps during the day. If you find that your naps are impacting your nighttime sleep, then try to eliminate them altogether. You might need to endure a little bit of tiredness for a couple of days, but you’ll be fine once your circadian rhythm has returned to normal. 

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• The Impact of Sleep on Blood Sugar: How Quality Sleep Affects Metabolic Health
• How an Adapted Mattress Can Improve Sleep Quality