Improve Your Sleep Quality with These Effective Tips

By      11-May 2020       Reading Time: 4 Mins

Improve Your Sleep Quality with These Effective Tips

Getting a good night’s sleep is extremely important. It is as important as eating a well-balanced diet every day. Throughout the day, your body gets tired of constantly working and moving around. The body demands appropriate hours of sleep and rest. Sleeping shuts off the body so that it regains enough energy to last the next day. Making sure that you sleep for 6 to 8 hours every night is necessary for your optimum brain function. Sleep deprivation and insomnia are linked with chronic diseases and hormonal imbalances. When you get a sufficient amount of sleep every night, you are better prepared and energized to carry out day to day activities.

Most people struggle to get a good night’s sleep. They are unable to perform well and are likely to develop serious illnesses. Here are some highly effective tips that can help you improve your sleep quality so that you don’t feel tired or lethargic during the day.

  • Expose yourself to light during the daytime. The human body has a clock that tells it when to stay up and when to sleep. Getting natural sunlight or artificial bright light during the day can improve your sleeping pattern and quality. Patients with insomnia are likely to sleep better when they are exposed to daytime light.
  • Avoid consuming caffeine at odd hours. If you drink a cup of coffee in the evening or late afternoon, you will be unable to sleep during the night. Caffeine triggers the body and hampers the normal sleeping pattern.
  • Ditch those long afternoon naps. If you sleep for 2-3 hours during the day, you won’t be able to sleep at night. Short naps are better and tend to make you feel more energetic while long afternoon naps make it difficult to fall asleep at night.
  • Relax your mind before going to bed. Rather than watching TV or using your phone right before sleeping, try out other alternatives. Engage in relaxation techniques to get better sleep. Read a book, write, get a massage, take a bath, or just sip some hot water/herbal tea before going to bed every day. This improves your quality of sleep.
  • Finish eating your dinner at least two hours before your bedtime. Munching on chocolates or a packet of chips at midnight is not going to help you sleep. These high calories foods disrupt your sleep cycle.
  • Make sure that the environment in which your sleeping is well-structured. You should have the right mattress and a comfortable pillow. The room should be dark and the temperature should be appropriate.


Just like eating and exercising, sleeping is also crucial. Don’t mess up with the body’s natural clock and try sleeping at the same time every day. Sticking to a routine is important. Avoid doing any physical work or using bright screens before going to bed.

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