9 Tips on How to Improve Your Sleep Quality

9 Tips on How to Improve Your Sleep Quality

Sleep is a natural process that happens in cycles. Ideally, your sleep should last around seven to nine hours and consist of five different phases: Rapid eye movement (REM) sleep, light sleep, two times of slow-wave sleep, and non-rapid eye movement (NREM) sleep. We all have busy lives with numerous obligations, responsibilities and activities. For some people, it’s harder than others to find that balance between work, friends, family and personal time. However, everyone can make time for rest and relaxation – even if it is just for 30 or 60 minutes a day. The human body responds well to regular routines.

Establish a Bedtime Ritual

Routines are extremely important when it comes to sleeping better. If you are trying to get better sleep, be sure to let go of stress and anxiety. This will not only help you fall asleep faster and more easily, but will also improve the quality of your sleep. Some ways to do this include: 

  •  Listening to a podcast or audio book. This is a great way to de-stress before you go to sleep as it will take your mind off of what is stressing you out.
  • Reading a book. Reading a book is also a great way to calm your mind and help you fall asleep faster. Make sure not to read anything that will be too exciting or keep you on the edge of your seat. 
  •  Meditating. Meditation is a great way to calm your mind and help you fall asleep faster.
  • Taking supplements that improve your brain function. Supplementing with products such as Quercetin is a fantastic way of supporting your brain funtion. By providing your brain with the essentail minerals that these supplements are composed of, you not only improve sleep funtion, but also your mental clarity and awareness throughout the day. Your energy levels become regulated and, due to using up sufficient mental energy during the day, you are naturally more tired and ready to unwind and fall asleep when it comes time for bed.

Exercise Daily

Exercising regularly can help improve your sleep. Many people sleep better following exercise, however, it is important to not exercise within two hours before you plan to sleep. Exercising causes your body temperature to increase and remain high for a few hours, which is why it is important to avoid it before bed as it could lead to insomnia. Regular exercise has been proven to improve sleep quality and promote health, which makes it a worthy investment. Exercise can help reduce stress, which is often a factor that impacts sleep. It can also help improve your health by strengthening your cardiovascular system, improving your mood, and reducing joint and muscle aches and pains.

Improve Your Environment

Identify any sources of light and noise that could disrupt your sleep and eliminate them from your bedroom. 

  •  Make sure your bedroom is completely dark. Light can interrupt your sleep, even coming from a different room.
  • Avoid listening to loud music or TV. Some people use these to help them fall asleep, but if it is too loud or if you are too close to a speaker, it could disrupt your sleep.
  • Make sure your bedroom is at a comfortable temperature. 
  •  Try to reduce any sources of stress in your bedroom, such as large items you don’t need, such as a TV, computer or printer. Place only items you use frequently (such as a book on a subject that calms you) in sight.

Don’t Over-Eat Before Bedtime

Try to avoid eating a large meal before you go to bed as it will make you feel more bloated and might keep you awake with stomach cramps and pains. Opt for a lighter dinner such as soup or salad to help your digestion process and avoid waking up in the middle of the night due to indigestion. If you are someone who likes to eat before bed, make sure you go easy on the carbs and sugars, which could spike your blood sugar levels and make it harder to fall asleep. To help your body digest food more efficiently, eat your dinner at least two hours before going to bed.

Add Natural Light During the Day and Darkness at Night

Your body uses light as a cue to change your internal clock (also known as your circadian rhythm). Exposure to natural light during the day can help synchronize your internal clock and make it easier to fall asleep at night. At night, try to avoid natural light and make your bedroom as dark as possible. This can help your body reset its internal clock, making it easier to fall asleep and stay asleep.


These tips can help you get better sleep and improve your overall health and well-being. Sleep is an important part of life and something that many of us don’t get enough of. If you are struggling with sleeping, take a look at these tips to see if any of them can help you get more rest. If you are still having trouble with sleeping, it could be a sign that you need to see a doctor.


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