How to improve our sleep quality

Good sleep is important for both mental and physical well-being. Even so, sleep deprivation is common among adults and is a global issue. If adequate sleep remains a challenge, this detailed guide will help one achieve it through natural means. The following are 10 strategies suggested by scientific research to help improve sleep quality.

1. Follow the Set Sleep Schedule

Waking up and going to bed at consistent times, even during weekends, allows for proper reset of the internal clock, known as circadian rhythm. This also enhances the body’s capability to effortlessly doze off to sleep and wake up.

Tip: Aim to sleep within a 30-minute timeframe every night.

2. Implement Relaxing Rituals to Prepare for Bed

Using relaxing techniques can aid the brain to gently prepare for sleep. It is best to stop looking at screens at least half an hour prior to sleep, and these alternatives can be helpful:

Work of fiction (books)

Taking a warm bath

Meditation or gentle stretching

Reading Emails or intensive TV shows should be avoided.

3. Avoid Blue Light Emitting Devices an Hour Before Bed

Phones, tablets, and computers tend to emit blue light, which is known to actively reduce the production of melatonin – the hormone responsible for sleep.

Solution:

Wear blue light blocking glasses

Turn on night mode on devices

Shut power on electronics 1–2 hours before bed

4. Transform Your Bedroom Into a Better Sleep Environment

Your surroundings greatly affect your quality of sleep. For optimal sleep:

Maintain a low temperature in the room (60-67F / 16-19C)

Use blackout curtains to prevent light from coming in

Minimize noise using earplugs or white noise machines

Pro Tip: Buy a good quality mattress and pillows that are in accordance with your sleeping position which can help you during sleep.

5. Control Your Food and Drink Intake

Certain food and drinks, especially those that are taken right before sleeping, can disrupt sleep

Do Not Take:

Caffeine after 2 PM

Alcohol before sleeping (because it can disturb sleep)

Heavy meals close to bed time

Helpful Tips: Light snacks like bananas, almonds or even chamomile tea may help put one to sleep.

6. Engage In Regular Physical Exercise

Exercise has been shown to help one fall asleep easier and enjoy uninterrupted deep sleep.

Best: Morning or early afternoon workouts

Avoid: Strenuous exercises done 2 to 3 hours before sleeping

Simple 30 minute walks have the power to greatly improve one’s quality of sleep.

7. Minimize Afternoon Napping

Short naps are said to be beneficial however excessive and irregular napping may negatively affect sleep patterns at night.

Instructions:

Limit yourself to one nap within the duration of 20 to 30 minutes.

Avoid napping after the hour of 3pm.

8. Manage Stress and Anxiety

Incorporate journaling, deep breathing, guided meditation, or mindfulness as part of your daily routine to mitigate stress levels. Controlled stress is key to improving sleep.

9. Expose Yourself to Natural Light

Aim for at least 30 minutes of sunlight during the morning to regulate your sleep-wake cycle. Opening blinds or taking a walk outdoors gives alertness during the day and helps you sleep better at night.

10. Seek Professional Help if Needed

If struggling with sleep, it may indicate a more chronic sleep disorder such as insomnia or sleep apnea. Consult with a doctor or dedicated sleep specialist. Evaluation via a sleep study may be necessary for diagnosis.

Final Thoughts:

One of the core approaches toward enhancing your overall health is improving sleep quality. By changing small aspects of your environment alongside establishing a routine, you can subsequently improve the ease of falling asleep, staying asleep, and waking up refreshed.