Top 10 Ways to Improve the Quality of your Sleep


Megan Dinkins

Top 10 Ways to Improve the Quality of your Sleep

By: Megan Dinkins


Sleep is a required factor in life, but many people don’t get enough sleep due to some disorders like sleep apnea, depression, restless leg syndrome, and others. In between 50-70 million U.S. adults have sleep disorders.

Sleep is important because it promotes focus and productivity, social and emotional intelligence, and helps prevent depression. Here are ten helpful ways to improve your sleep according to Health Line:


#10: Increase bright light exposure during the day

Your body knows the difference between night and day, so when it experiences extreme brightness it will react more drastically to dark so that you will get tired. You can do this by going outside on a sunny day or being in a well-lit room with windows.


#9: Don’t consume caffeine late in the day

Caffeine stimulates your nervous system and prevents you from naturally relaxing at night. You should stop consuming caffeine at about 2 pm or at least seven hours before bed.


#8: Reduce long naps during the day

Sleeping during the day can mess up your internal clock making it hard to sleep at night. A 10-20 minute nap is ideal because anything shorter than 10 minutes is not rejuvenating and anything longer than 20 minutes can lead to sluggishness.


#7: Maintain a routine sleep schedule

Your body gets used to being awake and asleep at certain times. If you maintain a routine sleep schedule, it will be easier for you to fall asleep. The ideal amount of sleep is 8 hours, so base your sleep schedule around the hours you need to be awake. If you go to school at 8:00, go to sleep by at least 12 the night before.


#6: Create a cozy bedroom space

If you are not comfortable in your room you will not get a good night of sleep. Adjust the external noise, turn on or off lights, and get comfortable bedding. You can also paint your room a color that is dark like gray or blue to promote sleepiness.


#5: Set your bedroom temperature to what suits you best

Based on what you like, either cold, hot, or temperate, you can set your room to your preferred temperature to get optimal sleep. Typically, people sleep best when it is not too warm.


#4: Don’t eat late in the evening

It has been said that eating late in the evening negatively impacts your quality of sleep and restricts the natural release of melatonin or the chemical in your body that promotes sleep. It is recommended that you stop eating 2-3 hours before going to bed.


#3: Relax before going to bed

If you give your body time to calm down before getting ready for bed, it will be easier to go to sleep since relaxing will already promote sleepiness. You can do this by laying in bed and reading a book, listening to music, and other things. Try not to be on your phone while trying to go to sleep, the light exposure from the screen will keep you up.


#2: Take a bath or shower before bed

Taking a shower or bath before bed helps to relax you, which helps you fall asleep better and faster. Showers and baths warm up your body, but when you get out the water evaporates causing your body to rapidly cool down. This rapid cool down signals your body that it is time to go to bed.


#1: Exercise regularly, but not right before bed

Exercise has been proven to help better sleep. It allows you to fall asleep faster, which means you will be getting more sleep. Stop vigorously exercising for about an hour before bed so your body has time to calm down.