7 Ways To Improve Your Sleep Quality

Last Updated: October 5, 2021

Geoffrey

Geoffrey

Have you been struggling to sleep? Learn 7 useful tips to improve your sleep quality here.
7 Ways To Improve Your Sleep Quality
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Have you or someone you know recently been struggling with getting a consistently restful sleep each night, and you are looking to get some helpful information to help solve this disruptive problem?

Maybe you have been struggling with sleep issues for years now, and you are always on the lookout for new potential solutions to your ongoing problem?

Perhaps you have only recently started to experience difficulty sleeping, and you are now looking for some simple solutions to help you try and get better sleep each night?

If any of this sounds like you, then keep on reading in order to learn some more useful information.

This article will discuss some of the best ways to improve your sleep quality and make sure that you are constantly feeling rested in the morning.

Not getting enough sleep each night can lead to other issues in your life, such as stress, anxiety, fatigue, lack of productivity, and many others.

Make sure that you are taking your sleep seriously. 

Lighting

bedroom lighting

If your bedroom has lots of light coming in during the morning, or from outside sources, then it can be tricky to fall asleep quickly or stay asleep.

Consider evaluating the lighting in your bedroom to find potential ways to improve the quality of your sleep.

Some simple ways to make your room darker could include getting thick blinds for your windows, turning off unused devices, and making sure that your doors are closed.

If your room does not lend itself to any of these solutions, then you could also try and find a sleep mask that is comfortable to help block out all light sources from ruining your sleep. 

Exercise

Bedroom Exercise

Getting enough exercise each day is recommended if you want to maintain a healthy lifestyle, but there can also be benefits for your sleep patterns by working out regularly.

By tiring your body out during the day, then you will find that you are more relaxed and ready to go to sleep when the time comes to shut off for the night.

People who do not exercise during the day may find that they have excess energy pent up around bedtime, which can result in difficulty falling asleep.

You should also try to avoid exercising too close to your bedtime since this can cause further difficulty trying to get to sleep at the right time.

Aim for an early workout or one before dinner time for the best results.

Bed

sleep

If you are regularly finding yourself uncomfortable during the night, then it can cause you to miss out on valuable REM sleep that will leave you feeling rested and energized in the morning.

Sometimes the culprit behind these issues is a poorly designed bed, or simply an older model that has not been replaced for some time.

After years of nightly use, beds can often lose their shape and develop problems with the spring system within the mattress itself.

Some people find that adjustable beds can help to provide them with a more personalized sleeping arrangement and help to make restful sleep easier to come by.

Having the right bed for your unique physical makeup will ensure that you are always comfortable and properly supported when trying to go to bed each night.  

Screen Time

Screen Time

Another thing that can have a direct effect on the amount of restful sleep you are getting every night is the amount of screen time that you have directly before bed.

There have been studies that suggest using your devices before bed can lead to worse sleep quality.

In order to address this issue, some companies have designed specific apps to help reduce the amount of certain light spectrum on our screens.

If you are someone who uses screens for hours each day, then you need to consider looking into this option to help avoid damaging your eyes and aid in getting a better night’s sleep.

Breathing

Bedroom Breathing

Breathing exercises and meditation can be helpful at reducing stress for many people who practice them regularly, but they can also be extremely useful tools for helping you fall asleep easier each night.

Try doing some breathing exercises, or guided meditations when you are in your bed, and you might find that you are more relaxed and ready to fall asleep.

Some people even fall asleep when doing meditations!

Melatonin

Melatonin

A recent trend in the health and wellness industry involves people taking different kinds of supplements in order to help address different issues they are having.

One such supplement called melatonin has become popular with people who have trouble falling asleep or getting a night of good quality sleep each night.

This substance is absorbed by the body and metabolized into compounds that help us to feel tired, and to stay asleep during the entirety of the night.

Some people do find that taking too much melatonin can have lingering effects, and result in a groggy feeling the following day.

Consider taking melatonin earlier in the night to avoid this undesirable side effect. 

Stop Napping

Stop Napping

Many people enjoy taking a nap midday in order to give them a boost of energy to get through the rest of the evening, but your napping habit might actually be hurting the overall quality of your sleep.

If you are the kind of person who naps during the day, then has trouble sleeping at night, you should consider skipping the nap to see if the quality of your sleep improves.

If you rely on your nap to get you through the day, then try shortening the length of your nap time, or moving it earlier into your schedule. 

After exploring some of the different suggestions mentioned previously in this article, the hope is that you have discovered some useful and practical tips and tricks that will be able to improve the quality of sleep that you get on a nightly basis.

Making sure that you are getting regular restful sleep is a crucial part of self-care, and should be a prime concern for everyone looking to feel energized each day.

The aforementioned tips and tricks are only a few starting points to get you headed off in the right direction, and they can each be used independently, or in conjunction with one another in order to make a real difference.

Your friends, family, and coworkers will notice a dramatic difference in your energy levels, amount of engagement, and general temperament once you start taking your sleep seriously. 

Written by Geoffrey