In this era of fast paced humans, quality sleep can often be elusive even though it is very crucial for a person’s overall well-being. Sleep is responsible for everything including cognitive function, mood, immune system, weight and many other functions. So, if you’re not able to achieve a restful night, you won’t be able to function well for the entire day. If you’re struggling to get a proper goodnight sleep here are tips on How to improve sleep quality:

1. Establish a Consistent Sleep Schedule

One of the tips on how to improve sleep quality is you establish a proper sleep schedule. For that, you must go to sleep and wake up at the same time, even during the weekends. This helps you create a habit which fixes your body’s natural internal clock, making it easier for you to sleep and get up naturally. Try maintaining or scheduling your sleep within the same one hour time range everyday for a restful night.

2. Create a Relaxing Bedtime Routine

Creating a relaxing bedtime routine will make your body believe that it’s time to take a break and relax. Here are few things you could add to convert your sleep schedule to a restful night:

Reading a book: Choose a less stimulating book to read before you go to sleep.
Take a warm shower: Taking a warm shower befor bed will help your body to wind down.
Practice relaxation techniques: Try incorporating exercises like deep breathing, yoga, stretching and meditation before you sleep.

Avoid screentime at least an hour before you sleep.

3. Optimize Your Sleep Environment

Your bedroom must feel like a sanctuary to sleep. Consider the following to create an ideal sleep environment.

Keep it cool: Make sure your room is of right temperature for helping you fall asleep soon(i.e. 60-67 degrees Fahrenheit or 15-19 degree Celsius )
Block out light: For proper sleep, it is recommended that the room is dar. For that, you may use curtains, a sleep mask or decide to just turn off the lights.
Reduce noise: Try sleeping in a quiet setting or use earplugs. You can also turn on white music as you sleep with it.
Invest in a good mattress and pillows: Your bed must feel comfortable and supportive for you to fall asleep.

4. Be Mindful of Your Diet

The things you eat and drink have a significant impact on your sleep. To promote a better sleep quality:

Cut off Caffeine and Nicotine: These stimulants when present in your system, can cause interference in your sleep schedule.
Avoid Large meals and alcohol before bed: Both of these food cause discomfort and may interfere with your sleep cycle. Rather prefer light meals.
Avoid drinking too much of water: This helps in minimizing the amount of time you make a trip to restroom when you sleep.

5. Exercise Daily

Exercises promote deeper sleep and help you fall asleep faster. However it is recommended to exercise at least a 3 hours before you go to sleep as working out increases energy levels and exercising just before you sleep may have the opposite effect.

Conclusion

Remember that a good sleep is a fundamental pillar of well-being and prioritizing is one of the most important aspect of a holistic lifestyle. By establishing the appropriate habits, you can have a restful night and learn how to improve sleep quality which helps you get the most out of your daily routine. So a goodnight sleep must be your number one priority, if you’re willing to establish a consistent schedule and integrating a lifestyle change.

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