Are you having trouble sleeping lately? Do you want to improve your sleep quality? It can be frustrating to toss and turn for hours before falling asleep. Then, an hour later, you wake up and start tossing again. This is especially true when you consider how important quality sleep is for our overall health. There are many easy ways to improve your sleep quality. We’ll list 9 of the best ways to improve sleep quality today.
1. Avoid bright screens before you go to bed
You may have a similar habit to many others: scrolling through your phone before going to bed or watching TV. Our circadian rhythm (sleep/wake cycle) is greatly affected by how much light we are exposed to throughout the day. Your body produces serotonin when it is dark, which gives you energy. Your body produces melatonin when it becomes dark and isn’t exposed to as much light. This makes you tired. Your body may not produce melatonin due to bright screens. Avoid bright screens at least two hours before bedtime.
2. Get to Sleep, and Rise Consistently
Your circadian rhythm may be out of balance if you wake up at different times each day. It is possible to have difficulty falling asleep and feel sleepy throughout the day. Your body may not know when to produce serotonin or melatonin. Even on weekends, try to get up and go to bed at nearly the same time every day.
3. Avoid heavy meals before going to bed
You should not eat heavy meals within 2 hours of bedtime. Going to bed hungry is not an option. This can lead to sleeplessness. To ensure you don’t feel hungry, eat a good dinner at least an hour before bed. However, if you feel hungry, eat a light snack before bed. Avoid spicy, citrusy, fatty, or caffeine-containing foods.
4. Make Your Bedroom Dark and Comfy
A comfortable sleeping environment is essential to improve your sleep quality. Close the curtains before bed to keep your bedroom as dark and comfortable as possible. Also, make sure the temperature is not too hot or cold. Consider whether your bed is comfortable. Are you prone to back pain when you wake up? Do you have neck pain? Are your mattresses too firm or soft? You might want to try different pillows, mattresses, or mattress toppers until you find the right one.
5. Do not go overboard with your naps
It’s tempting to take short naps throughout the day if you have trouble sleeping. You’ll have more trouble sleeping if you take too many naps or do so late at night. Keep your naps short, and set the alarm for 20 minutes after each one. It would help if you also took your naps as soon as possible, not later than 5 pm.
6. Relax before you go to bed
You will have trouble falling asleep if you feel stressed when you go to bed. How can you calmly drift off to sleep if you are still thinking about work deadlines? Do something relaxing every night before you go to bed. Reading, meditating, journaling, and listening to your favorite music are good ways to relax. These activities can be done in just 15 minutes before bed.
7. Exercise
Regular exercise can help with sleep problems. King et al. Studies have shown that exercising makes it easier to fall asleep faster than those who do not. They also tend to sleep for longer periods. Do moderate exercise at least once a week. It would help if you tried to fit your workouts into the morning or afternoon, as it can disrupt your sleep schedule.
8. Do not give in to the frustration of not being able to sleep
We have all been there. You’ve probably been there. These often lead to sleepless nights. Instead of waking up in frustration and snoring all night, get out of your bed and start to relax. You can listen to relaxing music, read a novel, or do any other low-light activity until you feel tired enough to try again.
9. Take a look at Melatonin Supplements
Melatonin, which is a popular sleeping pill worldwide, is the best. The hormone melatonin is naturally found in our bodies and can tire us. Your body may not produce enough melatonin if you cannot sleep. Melatonin is a superior sleeping supplement because it has no side effects, provided you take the proper dosage. Melatonin doesn’t cause any side effects such as drowsiness or nausea.
