Tips for Improving the Quality of Your Sleep

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Unfortunately, a lot of people do not appreciate the value of a good night’s rest.

But to be fair, life can easily get in the way of that. With so many things to do, there are only so many hours in a day. Consequently, getting less than seven hours of sleep has become the norm for the majority of the population.

Nonetheless, even if you do not notice it, being sleep deprived has a great effect on your health and performance in life.

The human body is amazing. It does a great job of hiding the fact that you are sleep deprived. But considering the role sleep plays in helping you reason, focus, and think, being sleep deprived means that you will be less productive at what you do.

The aim of this article is to share tips you can use to help improve the quality of your sleep so that you can improve the overall quality of your life.

1. Create a Nightly Routine

Most people do not have a nightly routine. However, a routine is important as it helps your body know that you are winding down your day. As such, your routine should consist of activities that help calm your mind.

Good examples include activities such as meditating, reading a book – preferably fiction as you do not want to engage the mind too much -, journaling, or creative hobbies such as writing, painting, and drawing.

Experiment with various activities to see what works best for you.


We are creatures of habit. Therefore, you need to train your internal clock to know when it needs to wind down. If you struggle to wind down it’s important to implement a routine that signals your mind and body that it is time to start relaxing. This could mean a bath and a book, like when you were a child, or a certain drink that has L-Theanine or relaxing herbs. And while there are natural sleep aids like CBD oil that can help, if this is too leftfield for you, a good old cup of chamomile tea can be just as potent.

If you have been waking up at a particular time for a long time, chances are that you wake up at that time even when you do not set your alarm. That is how powerful our internal clocks are.

You, therefore, need to make that clockwork for you to help improve your quality of sleep. This is as simple as sticking to a set bedtime. Choose a time which will allow you to get at least seven hours of sleep before your alarm goes off and stick to it.

3. Get a Good Mattress

If your mattress does not support your spine properly, even eight hours of sleep will not make you feel rested. You might even wake up experiencing back pain. With a good mattress, however, even a few hours of sleep will get you feeling refreshed.

Nonetheless, everyone is unique and, therefore, there is no universal solution to the perfect mattress. A lot of factors need to be considered when choosing the best mattress for you. The most important is your comfort.

There are a few options that seem to work for the average person. Have a look at the Ecosa vs Sleeping Duck comparison guide to understand the differences you can expect to find when shopping for a mattress.

4. Exercise

Physical exercise is not only good at increasing your energy levels, it also helps you get quality sleep. This is because exercise helps in calming the nerves, body, and mind.

It also helps in reducing the symptoms of sleep apnea and insomnia thus allowing you to remain in deep sleep for longer periods.

Besides, a good workout gets you tired which means your body is likely going to shut down whether you like it or not.

Been having trouble sleeping? Consider taking on a grueling workout before you sleep and see what happens.

5. Avoid Eating Before Bed

Your diet has a very significant impact on the quality of your sleep. A big meal before bedtime is a big ‘No’ since your body will be actively engaged in the digestion process. Also, drink water frequently throughout the day, so you do not have to drink a lot at night, resulting in midnight trips to the bathroom.

Sleep is Invaluable

We often underestimate the value of sleep. But quality sleep could be the missing ingredient for enhancing your performance in daily life. Consider the above tips to live a healthier and more productive life.

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