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The top proven strategies to help improve your sleep quality

The top proven strategies to help improve your sleep quality

by Aishwarya Gaikwad

A good night’s sleep is as important as a healthy diet and regular exercise for great health.  It can help you eat less, exercise more often and stay healthier. People who sleep better will likely be sharper, fitter and happier than those who do not get a good night’s rest. 

Poor sleeping habits can impact your hormones, brain functions and performance negatively.  People with poor sleep quality and quantity will often have a higher risk of depression and anxiety, as well as a range of other health problems. 

Getting good sleep can be tougher than it seems. People often choose the wrong diets and engage with a lot of items that may affect their ability to fall asleep.  You need to actively create a comprehensive sleep schedule and stick to it to ensure a great night. But how do you do it? 

Here are a few strategies to help improve your ability to fall asleep at night. 

Increase your exposure to natural light 

Increase your exposure to natural light

Your body works around the circadian rhythm, a natural time keeping balance that is based around day and night. You need to expose yourself to as much natural light as possible during the day to improve your sleep quality and quantity.  Spending at least two hours outdoors will help optimize your body and brain for consistent night time sleep.   Some bright light bulbs could offer an alternative in impractical situations. 

Cut out the blue light at night

Your circadian rhythm will not benefit from exposure to light during your sleeping period.  You will release less melatonin and other sleep related hormones by exposing yourself to blue light at night. As such, you need to take strong measures to cut out this type of exposure before bed. Consider wearing glasses designed to cut out blue light, install applications to block it out across your devices or stop using any devices emitting it a couple hours before bed. 

Cut out caffeine consumption 

Cut out caffeine consumption

Caffeine has some potential benefits for its users. It can boost energy and enhance focus, and may be a great choice for consumption before energy sapping activities. However, its ability to stimulate the nervous system makes it a bad accompaniment for your night. Caffeine can remain elevated in the blood for up to 6 hours and may affect sleep quantity as a result. You should only consider non-caffeinated options when consuming any food a few hours before bed. 

Cut out the daytime naps

Go to sleep and wake up at regular times

 Even though power naps can be great for refreshing a tired mind, sleeping during the day can affect your ability to sleep at night. You need to keep up with your circadian rhythm and only sleep at night.  Regular sleeping during the daytime might work if it does not affect your quality or quantity of sleep at night. If you are not getting enough sleep, you should consider setting up a better fitting sleep schedule instead of taking a daytime nap. 

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Go to sleep and wake up at regular times 

 You need to be consistent with your circadian rhythm to ensure you meet ideal sleep quality standards. This means going to bed and waking up at about the same time.  You should take up sleep hygiene and set up the right sleep environment to enhance your ability to do so. Look into getting the best Mattresses, beddings and ambience to help you fall asleep around your desired time every night. 

Watch what you eat – Your diet can affect the quality and quantity of your night. You should avoid eating fatty, hard and gassy foods that may make your night too uncomfortable to enjoy sustained sleep. You also need to steer clear of caffeinated, sugary and alcoholic options. If you must take up any of these as part of your diet, consider ingesting them a few hours before your bedtime to protect your sleep from any interruptions. 

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Take a supplement 

Take a supplement

If you have trouble falling asleep regularly, you could consider a melatonin supplement. This sleeping aid will combat insomnia and help you fall asleep quickly without any withdrawal effects. You can also consider taking lavender and L-theanine, which work to provide a relaxing and sedentary effect for quick sleep.  Magnesium, glycerine and valerian root have also been identified as great options to help improve sleep quality.

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