6 Ways to Improve Sleep Quality

by | Mar 23, 2022

quality sleep

With Daylight Savings Time recently happening and losing an hour of sleep…some of us are still struggling to catch up again. Instead of buying an extra espresso shot the next morning, what can you do to improve each night of sleep? Here are 5 ways to improve your sleep quality! 

1. Try and Go to Bed at a Certain Time

This one is easier said than done because…life happens. Especially if you have kids, work two jobs, go to school, etc. However, if you set yourself a schedule and go to bed at a certain time, your body will get into a routine. Another great tactic is to establish a bedtime routine you can stick to. Not sure where to start? Check out a previous article on what the best one is!

2. Only Have Caffeine in the Morning

If you have coffee, soda, an energy drink or a ton of chocolate only a couple of hours before bed—you could find yourself struggling to sleep. If you are in the mood for coffee, get decaf. If you want soda, get sparkling water instead. Limit your chocolate intake when it comes to late night snacking. Overall, consume food and drinks that will make you feel good, not jittery. Stick to caffeine around the time you wake up and you will notice a big difference! 

3. Avoid Your Phone and TV in Bed 

The National Sleep Foundation recommends: “Stop watching television and using your phone or computer for at least 30 minutes before bedtime. Electronic devices emit bright blue light that your brain perceives as sunlight, tricking it into delaying sleep and keeping you awake longer than you’d like.” Put your phone in a drawer and away so that you’re not tempted to use it. Also, if you are able to, avoid putting a TV in your bedroom. 

4. Do Something Relaxing Before Bed

Winding down before bed is so important! Many people stress, do overstimulating things, and overwhelm themselves right before they go to sleep. Because of this, sleep can feel like you have not slept at all. Making it harder for you the next day harder to get through. Reading, writing, meditation, and breathing exercises are great ways to wind down and relax. Avoiding blue and bright lights are also essential during this time.

5. Go Outside Right When You Wake Up 

Did you know that going outside for 10-15 minutes after you wake up resets your circadian rhythm? If you did not know your circadian rhythm is your natural internal sleep-wake schedule. Go outside, enjoy your coffee, and start your day off right! This is a great challenge you could do with friends and coworkers to see if it actually improves your sleep as well. 

6. Track Your Sleep 

Try out one or a few of these ideas and see how it works out for you! There are a lot of ways that you can improve your sleep; however, these are easy to start with. You can download a sleep tracker on the App Store or do it manually in your journal. Make sure that you add how you feel when you wake up and before you go to bed. Have any of these ideas worked for you? Let us know! 

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