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The Best Ways You Can Improve Sleep Quality

When you choose to have a good sleep during the night, you should remember that you should not just focus on going to bed at a good time. Instead, it is also about waking up in the morning at the right time. To help you achieve this, you need to start using this sleep calculator because it’s designed to use a specific formula that is based on the natural rhythms of your body. 

Therefore, by using this sleep calculator, you can come up with the right time to go to sleep or wake up. As a result, you can start your day feeling fresh. Besides this, improving sleep quality so that you can feel fresh in the morning requires you to do lifestyle changes. This post discusses the best ways you can improve sleep quality.

A  consistent sleep routine

It’s important to follow a consistent sleep routine to make sure that you get enough sleep. The good thing about this is that it’s quite easy to make this lifestyle change. To have a restful sleep, it’s a good idea to get to bed every night at the same time. You should also make sure that you wake up each morning at the same time.

When you do this, it means that you can train your body and brain to prepare for sleep at night and wake up at the same time in the morning. However, if you are unsure about the best time to go to sleep, then you can choose to use the chronotype. Remember that your chronotype refers to the natural tendency for your body to be asleep or awake at specific times.

This is closely associated with the circadian rhythm. This rhythm can manage the sleep-wake cycle of your body. Because of the way the chronotype works, you can find that some people tend to be more productive in the morning and others can be more productive during the night. 

If you regularly sleep poorly even after you get a good night's rest, there are good chances that you are up against the chronotype. In this case, it means you go to bed even though your internal time wants you to be awake. But when you understand your chronotype, it can be easier to adjust the specific schedule of your body.

Make changes to your bedroom environment

This can be hard to understand but your bedroom environment can be the reason for you to wake up feeling tired. Ideally, the environment in your bedroom needs to be right for having deep sleep so that you can feel refreshed in the morning. The good news is that there are a couple of easy changes that you can do to change this environment.

Some of the things you can do to your bedroom is to put a blackout curtain on the windows. This is especially true if your work needs you to sleep during the day or you are sensitive to light.

It’s also a good idea to use a white noise sound device to give a peaceful environment. You can also decide to cover some sounds that disturb you from having a peaceful sleep including pets and snoring partners.

Also, if you don’t like any sound while sleeping, then you can use earplugs. The good thing about earplugs is that they are affordable and widely accessible. You can also use them to listen to soothing sounds while blocking background noise.

Store properly the electronic devices

As you may be aware, light is important for your health, but you need the right forms of light to stay healthy. For example, white and blue light you get from the sun is important for your mental health, mood, and in regulating the sleep cycle.

But the artificial blue light produced by electronic devices like computer screens, smartphones, TVs, and many more can contribute to sleep deprivation. As a result, it’s not a good idea to leave these devices running when you are close to bedtime. The bad thing is that overexposure to this artificial blue light can prevent the natural production of melatonin and even prevent you from sleeping during the night.

The good news is that this is preventable. Therefore, to make sure that your electronic device is not disturbing your sleep is by simply stopping utilizing them for about 60 minutes before bedtime. This can give your brain enough time for melatonin production you require to assist you sleep. You can also decide to use glasses to block blue light so that you can safely view your electronic device before bedtime. 

Good sleep hygiene

It’s also important to have good sleep hygiene so that you can have a good sleep. Keep in mind that this doesn’t mean only practicing personal hygiene before bedtime, though it’s an important part. 

Sleep hygiene refers to all the habits you do before bedtime, such as what you do every night to unwind before going to bed. The proper habits can usually make a huge difference when it comes to having a good sleep or a restless night. 

Some of the good sleep hygiene practices include taking a warm shower or bath just before you go to sleep, writing some thoughts in a sleep journal to assist you relieve stress, and doing some relaxation techniques like meditation and breathing exercises. 

Reduce consumption of alcohol and caffeine

Caffeine tends to have stimulating properties, making it an easier thing to drink when you are feeling sluggish and tired during the busy day. But it’s important to be careful with the caffeine you consume in the afternoon, especially within 6 hours before your bedtime. This is because the caffeine you consume within this time can decrease your average sleep time.

In other words, if you like caffeinated beverages while working during the day, it makes sense to stop consuming them six hours before you go to bed. Alternatively, you can decide to drink caffeine-free drinks rather than tea and coffee.  

While alcohol cannot deprive your sleep in the same way as caffeine, it does also affect the sleep quality. Alcohol consumption is usually linked to some sleep disorders, such as insomnia and short sleep duration.

Author: Vic   

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