Guide on How to Have Better Sleep Quality

Quality over quantity – as cliché as this may sound, it does ring true when it comes to sleep. Studies show that better sleep quality is more important than the number of hours of sleep. You can actually go to bed early, get that required eight hours of shuteye, and still wake up groggy and tired because you kept tossing and turning in bed or waking up during the night.

Without further fanfare, here are some of the best and most effective sleeping tips and tricks for better sleep quality:

  • Keep a sleep diary

The first thing to do when you notice that your sleepless nights and poor sleep quality are becoming frequent is to jot down observations in a sleep diary. Document everyday routines, what you’ve been doing during the day, the food you ate, what you drank, even the medications you have taken. This will help determine what has been causing your sleep disturbances.

  • Establish a sleep/wake routine

Although this can be quite a challenge at the start, this is an essential for better sleep quality. Like everything else, your body follows a routine, the body’s natural clock should have an established sleep/wake routine so it know when to be active and when to relax and get ready for sleep. This routine should be followed day in, day out even on weekends.

  • Practice a pre-sleep routine

Maintain a pre-sleep routine even before you get ready for bed. Following the tips below will establish a habit that helps sleep faster, better, and feeling refreshed in the morning.

  • Exercise regularly;
  • Avoid daytime naps;
  • Ease up on the caffeine by early afternoon;
  • Quit smoking and drinking alcohol;
  • Eat a light meal during night time;
  • Don’t drink too much water during night time.
  • Create a conducive sleep environment

Your bedroom should be a sleep haven, one that induces a calm and relaxing effect to signal your body to wind down and get ready to sleep. Here’s what you can do to make a bedroom more sleep conducive:

  • Paint the room a relaxing color;
  • Make sure your mattress is comfortable;
  • Change sheets regularly;
  • Use comfortable pillows (pick one that’s appropriate for your sleeping position);
  • Fill your room with essential oils that induce a relaxing effect like lavender;
  • Filter any light by installing curtains and eliminating blue lights from electronic gadgets;
  • Regulate room temperature so it’s optimal for sleeping.
  • Practice relaxation exercises, yoga and meditation

Aside from helping you relax and reduce fatigue and stress, relaxation techniques, yoga, and meditation slows down heart rate and promotes relaxed breathing, which in turn, helps you drift off faster to sleep.

  • Try natural sleep aid supplements

Today, natural sleep aid supplements are a good alternative to sleeping pills. Sleep aid supplements such as melatonin, Phenibut, and GABA promote a restful sleep without feeling groggy in the morning or experiencing side effects as brain fog, heavy feeling, and forgetfulness.

To get better sleep quality, it’s not enough that you just follow random tips and habits, but first, you should evaluate your own sleeping habits. How many hours is a well-rested sleep for you? Do you feel more comfortable sleeping in a cold room? Are you more relaxed after a warm bath? From there, you can begin to tailor specific sleep tips and tricks to have that better sleep.

To get better sleep quality, it’s not enough that you just follow random tips and habits, but first, you should evaluate your own sleeping habits. How many hours is a well-rested sleep for you? Do you feel more comfortable sleeping in a cold room? Are you more relaxed after a warm bath? From there, you can begin to tailor specific sleep tips and tricks to have that better sleep.