Sleep better: 15 tips to improve Sleep quality

One of the major problem in the whole world these days is not being able to sleep better. According to researchers,an adult aged 18-64 needs seven hours or more of sleep a night, a baby aged 1 year or below needs 12-15 hours of sleep, a child aged 1-2 years needs 11-14 hours while aged above needs 10-13 hours of sleep. However, most of the people around the world sleeps less than the normal requirement.
Sleep statistics

Why better sleep is necessary?

For Good health and wellness of a person, good sleep is necessary. But considering the world’s situation these days, most of the people are not able to get enough sleep. Th is in turn having negative effects on mood, immune system, memory and many other aspects of their life. So, in order to stay fit and healthy, it is necessary to maintain a good sleep.


Benifits of good sleep:

The benifits of good sleep are:

  • Improved mood
  • Healthy heart
  • Blood sugar regulation
  • Stress relief
  • Mental health stabilitySleep better

Tips to Sleep better:

To get the quality of sleep you need, there are alot of ways you can follow. This article will focus on 15 such tips that will be easy for you to follow and sleep better if you are having difficulty in sleeping.

1.Stick to regular sleep schedule:

Developing a strict sleep schedule is one of the most effective steps to sleep better. This means that you have to follow a strict routine of sleeping and waking at the same time every day. This helps the body’s circadian rhythm also known as internal clock system to follow the normal sleep-wake cycle. It will improve the sleep quality and will help you to sleep for longer time.

2.Limit screen time before bed:

Limiting the screen-time before bed can help you to have a good sleep. In this world of social media addiction, the most difficult task is to limit the blue light coming from the mobile phones, laptops, TV, Computers etc. It is actually a very necessary step for you to avoid the use of electronic devices as the light coming from them can reduce the secretion of melatonin. This hormone helps to regulate the normal sleep-wake cycle of the body. You can also use glasses which blocks blue light coming from the devices.

3.Create a Sleep Friendly Environment:

The environment of your surroundings can also be the reason to disrupt your sleep. Try to make it more sleep friendly such as by turning off the light and making your bedroom cool, quiet and comfortable. You can also use an earplug, a fan and noise cancellation machines that can help you to have a good sleep.

4.Avoid Caffeine and Nicotine:

Caffeine and nicotine are usually known as nervous stimulators and therefore can keep you awake if you take them before going to sleep. Caffeine can keep you alert and energized, and nicotine can also keep you awake thus, it is better to avoid such drinks and also avoid smoking before planning to sleep.

5.Practice Relaxation Techniques:

The relaxation techniques can help you to stay calm and sleep. So, you should try different relaxation techniques before going to bed. Some of these are:

  • Deep breathing: Take slow and long breaths through your nose and exhale the air through your mouth. While doing this, focus on the breathing and let go of all the worries and sorrows.
  • Muscle relaxation: Contract and relax every muscle from your toes and continue till your head.
  • Yoga: Try some yogs poses as these will help you to relax and contract the muscles of your body.
  • Meditation: Sit and relax and take deep breaths while focusing on anything. Try to focus again if you get distracted.

6.Exercise regularly but avoid near bedtime:

Exercise regularly can help your physical as well as the mental health as well. It can help in reducing risks of different types of CVS problem, elevate mood, and regulating the blood pressure. However, exercise increase heart rate, acts as stimulus and increase alertness which can make it very difficult for you to sleep. So, it is usually advised not to exercise close to your sleeping time.

7. Avoid heavy meals:

Eating heavy meals at night can result in indigestion and acidity in stomach. These issues can have a negative impact on your sleep as they increase the metabolism which can keep you awake. Therefore, you have to avoid having heavy meals and even spicy foods during night to sleep better.

8.Do not drink too much liquid before bed:

Drinking water throughout the day is extremely important for the body. Water helps to keep the body hydrated. But when you intake large amount of water near to the bedtime it can interfere with your sleeping. Drinking too much water can make you feel bloated and also can increase the urine production which will disturb you while you are sleeping. So, it should be avoided for better sleep.

9.Avoid daytime naps:

Its normal to feel sleepy and tired during the day if you had poor sleep during night. That’s why napping is very tempting during the day. However, it is actually not helpful and can interrupt your sleep quality. It can also disrupt the normal sleep-wake cycle of the body and therefore will cause difficulty to sleep during night.
To avoid these problems, limit the nap during the day to 20 minutes and do it before 3 pm so that you can enjoy better sleep at night.

10.Avoid checking the clock:

It is a normal behavior to check the clock when you are trying to sleep or when you wake up during the night. However, it should be avoided because it can increase stress. It can make you think that how much sleep you missed or how much time you have left to sleep.

11.Try Aromatherapy:


Aromatherapy means the use of oils to improve mental and physical health. Some of these essential oils even have the ability to make a person calm and sleep better. You should try these for a better sleep. Some of the essential oils are:

  • Lavender
  • Chamomile
  • Valerian
  • Bergamot

There are different ways in which you can use these essential oils to improve sleep such as by using spray bottle in bedroom, applying on skin using carrier oil (coconut, almond), inhaling oils directly from bottle.

12.Avoid Stimulating activities before bed:

You need constant relaxation of the body in order to have a quality sleep. Some activities can activate your brain and then it will be harder for you to sleep. These activities are:

  • Working or studying
  • Checking emails or social media
  • Playing video games
  • Arguments
  • Intense exercise

So, avoid these activities and give your brain time to relax which can help you to sleep better.

13.Try weighted blanket:

It is a type of blanket which is heavier than normal blankets and is usually used for stress, anxiety and pain. Because it can have a calm and soothing effect on the Weighed Blanketsbody by applying pressure on it gently. This is known as deep pressure stimulation.(DPS)

It helps to sleep better by:

  • Increase the production of neurotransmitters for sleep.
  • Decreasing the cortisol production
  • Improving blood circulation
  • Reducing restlessness

14.Get some sunlight during the day:

The exposure to sunlight results in decreasing the production of melatonin during the day and helps you to stay awake. It also helps the body to adjust according to the normal circadian cycle. Therefore, to get a better sleep, it’s important to get at least 15 minutes minimum of the sunlight. You can also use artificial light lights for this process.

15.Consult with your doctor:

Even after all these tips you still have difficulty in having a better sleep or you suspect of having a sleeping disorder such as sleep apnea, insomnia etc consult with tour doctor so that you can get it treated before it gets worst.
Hope so this article can help you to have a better sleep and helps you to get a better sleep quality.

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21 Responses

  1. This is a good variety of helpful tips. I’ve found that if I drink coffee past morning, I’ll be up until at least 2AM. Meanwhile, Melatonin works well for my oldest grandchild, while a weighted blanket and lots of “stuffies” help my younger grandson.

  2. These are some great tips and many I do implement daily but gosh, it would be so great to get a real goodnight sleep one day.

  3. I am glad to hear about it! I really appreciate the tips you’ve shared and I found that so helpful!

  4. I think I have overdone it with caffeine. I like the taste of coffee but it doesn’t overstimulate me anymore. Too many cups daily, I suppose.

  5. These seem like great tips for helping improve your sleep, although I wish that my insomnia wasn’t so bad that most non-medicinal methods don’t work very well for me, personally.

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