How to Get Better Quality Sleep

How to Get Better Quality Sleep

You can survive up to two weeks without food, but you can only go about a week without sleep before your body stops functioning normally. Sleep deprivation has serious consequences, including increased stress levels, irritability, depression, and weight gain. There are many factors that contribute to poor sleep quality, but you have the power to take control of your sleep with these simple tricks.

Create a Sleep Routine

Your body functions optimally when you follow a sleep routine. Try to go to bed and wake up at the same time each day, for example. Create a sleep schedule that’s consistent with your work schedule and healthy lifestyle.

If you’re unable to maintain a regular sleep schedule, try to get 30 minutes of light activity during the day and 60 minutes of moderate activity at night. These types of activities can keep your body well-rested and prevent you from feeling stressed or sleepy when you should be asleep.

Make Your Bedroom Conducive for Good Sleep

The bedroom is a sanctuary for sleepers. The last thing you want to see when you fall asleep is anything that will disrupt your slumber. As such, it’s important to maintain a calm, comfortable environment in your bedroom to help promote quality sleep.

Your bedroom is likely the most intimate place in your home, so it should be designed with comfort and relaxation in mind. Try using low-voltage lighting throughout your room, ensuring there’s enough space for both sleeping and sitting areas, and make sure there are comfortable places for you to relax.

Avoid Screens before Bedtime

Have you ever noticed how your sleep quality is worse when you look at a screen right before bedtime? Screens emit blue light and disrupt your circadian rhythms, which can make it harder to fall asleep. With screens turning off about an hour before bedtime, you’ll be able to sleep more soundly.

By limiting screen time an hour before you go to bed, you’ll reduce the amount of blue light that enters your eyes and help improve your sleep quality.

Stay Away from Caffeine and Alcohol Late at Night

Caffeine and alcohol are two substances that can cause sleep problems. They have a stimulating effect on the brain, which can make it difficult for you to fall asleep. Additionally, caffeine suppresses your production of melatonin, which is a hormone that helps regulate your circadian rhythms.

Alcohol can also disrupt sleep by causing deep sleep to be interrupted with shallow sleep. If you’re struggling with poor sleep quality, try not to consume these substances around the time you want to go to bed. Combined with the other tips above, you can be sure to get better quality sleep.