9 Ways To Improve Sleep Quality
You feel tired but just can’t fall asleep. Falling asleep seems to take forever. You're waking up in the middle of the night, and have a difficult time getting back to bed. Whatever may be causing you to have a bad sleep pattern, you may have realized by now that it's deeply affecting your wellbeing - and not in a very good way.
Knowing how to improve your sleep can not only help you become more productive, energetic, and cheerful throughout the day. It can even prevent a range of chronic illnesses, from depression to heart disease. By enhancing your sleep quality, you'll also be improving many emotional aspects of your life.
Don't get sleepless about this topic, we show you which small changes in your bedtime routine can help you fall asleep faster and sleep better.
9 Ways To Improve Sleep Quality
1. Exercise Regularly
There is no one right way of exercising. Everyone works differently and needs exercise in different ways. However, we get to get bombarded about the best ways to establish an exercise routine, and that tends to create a lot of stress. Remember that you are unique! Exercise whenever it fits your schedule best, and whether you are in the mood for it or not. One thing is true though - exercise is definitely a good way to improve your sleep quality.
2. Create A Bedtime Routine
Your body learns by repetition and turns actions into habits - as long as they stay consistent. Try to keep a steady, relaxing bedtime routine that allows you to wind down, and prepare the body for a night of complete rest to recharge. Eventually, your brain and body will learn to associate the routine with having to sleep and will work with you to encourage calming and serene sensations.
3. Set a Sleep Schedule
The biological clock is real. Go to bed and wake up at the same time every day (including weekends, as much as possible) is crucial to set your internal clock. This consistency leads to a better quality of sleep.
4. Be Aware Of Caffeine, Alcohol, Cigarettes, And Heavy Meals
Try to avoid caffeine after noon and avoid alcohol, cigarettes, and heavy meals in the evening. They are quite stimulating in the body, and any recharge you with energy at a time where you're supposed to be doing the opposite. Eating big or spicy meals can cause discomfort from indigestion that can make it hard to sleep. Try a light snack 45 min before sleeping if you’re still hungry.
5. Write a to-do list:
Worrying about all the tasks you have to do can stress you out and keep you awake. Write yourself a to-do list for the next day to have a clearer visualization of your tasks, and keep your mind clear through the night. This is a great stress-management tip as well.
6. Find Biological Clock:
Your body associates the dark with sleeping, and light with being active. Try to get rid of any bright light in your bedroom, including electronics. Make your bedroom as dark as possible during the night, while letting in as much light as you can by morning. This will train your biological clock to better adapt to when it's time to sleep, and when it's time to be productive.
7. Stay Cool And Keep Your Feet Warm
Sounds strange. But keeping your bedroom cool can help improve your sleep quality. Feeling cold encourages to feelings of tiredness to rise - mainly caused by the release of melatonin, a hormone that makes it easier to fall and stay asleep. Funnily enough, the warmer your feet, the faster you fall asleep. Swiss researchers found out that blood vessels in the warm skin dilate to cool you down, and send sleep signals to the brain. Who knew that improving your sleep quality could be done by cracking a window open and popping on some socks?
8. Figure Out What Relaxes You
Find out what relaxes you the most, and implement it into your bedtime routine. Help yourself with aromatherapy, have some tea, sketch, read a book or take a relaxing bath. The most important thing is to quiet your mind, so try to leave your work and stimulating electronics outside of the bedroom as much as you can. We all know how tempting they can be.
A study in 2015 found out that smelling lavender and neroli scents as part of a sleep routine improved the sleep quality of postmenopausal women. Add one drop of Lavender essential oil or Neroli essential oil on a cotton ball and put it inside your pillowcase to experience the ultimate relaxing benefits of aromatherapy. Using a diffuser with essential oils has a similar effect, by filling every corner of the room with wonderful calming aromas. Our relaxing Bedtime Mist (made with Lavender, German Blue Chamomile, Bergamot, Ylang Ylang essential oils and Lavender Floral water) is an equally great way to encourage your body to go to a place of peace. Use it to spray your face, body, and even bed sheets! An easy and safe way to introduce essential oils into your daily routines without too much hassle. Take it along during your travels so you don’t miss a good night's sleep again!
9. Avoid Napping
If you find yourself laying around awake for a long time at night, try to avoid naps during the day. Short power naps of about 10 to 30 minutes are optimal; any longer will affect your sleep schedule.
Changing small habits before going to bed can make a big positive change in your sleep quality. Let us know what you do for full nigts of rest, or if any of our tips helped you!
Goodnight and sleep tight!