Getting good sleep quality is one of those things that everyone knows they should do—but many people having trouble actually doing so. Poor sleep quality and too little sleep can lead to increased levels of stress and anxiety as well as make it difficult to focus during the day.
Having a proper sleep schedule is one of the best things you can do for your mind and body. Here we’ll give you a few methods for improving your sleep quality that can positively affect the rest of your life.
Tidy Up Your Sleeping Area
The room in which you sleep has a larger effect on your sleep quality than you might realize. Sleeping in a messy room can actually make it harder for you to fall asleep, and it also reduces the quality of sleep. Your brain is so busy trying to process all the visual stimuli in your room that it takes more time to shut down properly. Choosing a more minimalist setup in your room can improve your ability to fall and stay asleep by reducing the number of stimuli your brain must process.
Reduce Blue Light Consumption Before Bed
Blue light is the light spectrum we most often associate with computer screens. Nowadays, it isn’t unusual to look at our phones or watch TV right up until we fall asleep. One of the best methods for improving your sleep quality is to not have blue light glaring into your eyes right before you go to bed. This blue light keeps your brain active when it needs to rest, making it difficult for you to fall asleep quickly.
Stick to a More Rigid Schedule
Sleep quality often comes in low on the priority list of things we want to do during the day. However, you should at least fall asleep and wake up at the same time every day if you’re able to. Creating a sleep pattern helps your body realize the right time to start resting and the right time to wake up. Forcing yourself asleep can be tough at first, but it gets easier the more you do it.
Get More Natural Light During the Day
Humans didn’t evolve indoors, but our internal clocks change based on our surroundings. When you stay inside all day and don’t get enough natural light, your body can become confused as to what time of day it is and when it should start to relax. When your body isn’t sure when to relax, it makes it more difficult to put yourself down for the evening. Natural light orients your internal clock correctly so that you can fall asleep when you need to.
15 Tips For Dealing With Insomnia
Insomnia and poor sleep quality can be quite common. Everyone struggles to fall asleep at times. It can be frustrating to just lie in bed wanting nothing other than to just fall asleep. The longer it takes, the more anxious you become about it.
Fortunately, we can all survive without a few nights of sleep, but it can be uncomfortable. It also makes everyday life more challenging until we can get caught back up on our sleep.
How To Improve Sleep Quality Naturally
Take an active approach when dealing with insomnia and sleep quality:
1. Get up on time. Sleeping in can create insomnia. Maybe you’re not awake long enough to be tired at night. Make yourself get up on time, even if you didn’t sleep well. Otherwise, you’re just creating a bigger challenge for yourself.
2. Get up earlier. Maybe you’re getting up on time, but you’re simply sleeping too much. Some people need less sleep than others. Experiment with an earlier wake-up time.
3. Try listening to a guided meditation in bed to really improve your sleep quality. If your mind races while you lie in bed, try using a guided meditation recording. Many people report falling asleep quickly with the use of these products.
Buddha’s Mind Deep Sleep Meditation Music
4. Do something mental each day. Perhaps the opposite is true. You might be physically active all day but engage in little mental activity. You need both to increase and manage your sleep quality.
5. Avoid eating within three hours of going to bed. Digesting food requires a lot of energy and can be quite stimulating. Allow your body a few hours to digest your food before attempting to sleep.
6. Avoid caffeine. Caffeine can be a challenge for many people. The medical community often suggests a cut-off time of 2 PM.
7. Avoid drinking within two hours of bedtime. Avoid drinking any liquids within two hours of heading to bed. That should be enough time for your body to process the fluids, and you can empty your bladder before bed. Otherwise, you might be getting up in the middle of the night to use the bathroom.
8. Only use your bedroom for sleeping. Avoid watching TV, reading, or working in your bedroom. The bedroom is for sleeping.
9. Find the best temperature for you. If you’re too hot or too cold, you won’t sleep as well.
10. Change your mattress. Maybe you need a new mattress. Most people have a definite preference regarding mattress firmness or softness. Is your mattress sagging? If possible, spend some money on a good mattress to increase your sleep quality.
11. Avoid alcohol. Alcohol is a depressant. It depresses your ability to sleep. Just because it makes you sleepy doesn’t mean it will help you sleep soundly.
12. Avoid naps. If you’re sleeping during the day, you might have more trouble sleeping at night.
13. Get up if you can’t sleep. Avoid lying in bed for too long if you find you can’t sleep. Get up and do something relaxing, this will increase your sleep quality when you get back to bed and stay awake until you’re tired and think you can sleep.
14. Turn off the TV and do something less stimulating before bed. If you watch TV immediately before heading to bed, consider switching to a different activity. Reading, listening to music, or meditating can be more conducive to a good night of sleep.
15. Do something physical each day. If you’re mentally stimulated all day, but aren’t getting enough physical stimulation, you might have trouble sleeping at night.
Try not to get too upset over an occasional bout of insomnia. You’ll be just fine. If you frequently have a hard time falling asleep, try the above tips or schedule an appointment to see your physician. You’ll be sleeping like a baby and improving your sleep quality very soon.