It seems that most people are fighting for a good night’s sleep. Perhaps you have trouble falling asleep, or maybe you wake up throughout the night. Or you just feel tired during the day, regardless of how much sleep you get. Luckily, it’s possible to sleep better throughout the night and feel refreshed all day long. How? By improving your sleep quality.
It’s not always about quantity. You can snooze for 10+ hours a night and still have restless sleep. But if you focus on improving the quality of your rest, you’ll feel more alert and more focused during the day.
1. Take Supplements
Sleep supplements are probably one of the easiest solutions to problematic nighttime rest. They work quickly and provide quality sleep. These supplements are best when used along with other strategies to get the full effect and promote restfulness. Only take one supplement at a time, and consult your doctor, especially if you take other medications.
Melatonin is a popular supplement. It’s a sleep hormone that lets your brain know it’s time for bed. Your body produces melatonin naturally, and its levels should rise in the evening. The hormone won’t knock you out, but rather relaxes the mind. The supplement is best for people with insomnia. It’s also effective for someone who normally stays up late, but has to rise early for school or work. Melatonin can also regulate your body’s circadian rhythm, so it’s helpful when you’re traveling outside of your time zone.
There are other supplements beside melatonin that work just as well or better, depending on your needs. Ginkgo biloba, magnesium, L-theanine, and lavender all promote relaxation and help with sleep. Like melatonin, they won’t put you to sleep, but rather they help calm the body in preparation for sleep. Glycine, valerian root, and deep sleep gummies work to improve sleep quality, white also helping you to awake more easily in the morning.
2. Improve Your Sleep Hygiene
If you are having trouble getting a good night’s rest, then you should look at your current sleep habits. You may need to make adjustments to improve them. Proper sleep hygiene refers to having daily routines and a bedroom atmosphere that promote good sleep. Everyone of every age can benefit from healthy sleep. It encourages better productivity, greater concentration, and improved overall quality of life.
To improve your sleep, start by following a regular routine. Get up and go to bed at the same time every day, even on the weekends. While you may have a tendency to want to sleep in on your days off, this really affects your sleep negatively. It throws off your body’s timing for sleeping and rising, making it difficult to rest on nights you need it most.
Sleep hygiene also includes keeping your bedroom dark and quiet. Make sure the room is cool, around 65 degrees Fahrenheit. A lower core body temperature makes you feel sleepy, and your body temperature naturally drops in your sleep. You should also avoid large meals, caffeine, and alcohol in the evening. Maintaining a healthy diet and getting in some regular exercise also helps with sleep at night.
3. Monitor Light Exposure
How much light you’re exposed to affects your sleep cycle and regulates your circadian rhythm. You are meant to be awake when it’s light out and sleep in the dark, and your body knows it. Making sure that you monitor your light exposure is one way to ensure that your sleep-wake cycle is accurate.
When you wake up in the morning, try to step outside and soak in some sunlight. If you can’t get outside during the morning and afternoon, then spend some time near a window that’s bathed in light. Even just a little bit of natural light will help you feel alert and awake. In fact, even artificial light can help keep you awake.
On the other hand, light exposure at night makes your body think it should be awake, often causing trouble sleeping. The brain doesn’t start making melatonin until it starts getting dark. Do you sit with the lights on watching TV and scrolling on your phone? By doing so, you’re liable to interrupt your body’s melatonin production and your ability to sleep. Instead, dim the lights as it nears your bedtime. Limit screen time at least an hour before bed too.
4. Relax in the Evening
Taking time to unwind and relax at the end of the day prepares your body and mind for sleep. If you don’t have one already, develop a pre-bed routine that helps you relax. During the weekdays, you are busy at work and may experience job-related stress. On the weekends, you may be running errands, cleaning, or working on home-improvement projects. All this rush of daily life can be overwhelming. Your body needs time to slow down and prepare for sleep at the end of the day.
Relaxation looks different for everyone. It may involve reading a book, playing a video game, or watching a ballgame or your favorite show. Or you may be more apt to meditate, listen to music, and use deep breathing exercises. Whatever you choose, do something calming every evening as a way to relax your body and your mind.
Another common relaxation technique is a warm bath or shower. While it sounds cliche, it’s actually been shown in studies to help. A hot bath 1-3 hours before bed allows individuals to fall asleep faster. This is especially true for older adults. So get the bubble bath out and take a dip as you prepare for sleep.
Enhance Your Sleep Quality
Incorporating these strategies into your routine can transform your nights from restless to restful. This approach not only enhances your nightly rest but also significantly boosts your daytime energy, focus, and overall well-being. So, take the steps to improve your sleep quality tonight, and wake up to a brighter, more productive tomorrow. Sweet dreams!
Laila Azzahra is a professional writer and blogger that loves to write about technology, business, entertainment, science, and health.