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8 Ways To Improve The Quality Of Your Sleep


It’s hard to overstate the importance of getting good sleep. When you have enough of it at night, you wake up feeling refreshed and reenergized. But if you’re deprived of sleep, you become tired, stressed, disoriented, and unable to keep up with your daily tasks.

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Over the medium to long term, insufficient sleep could have adverse effects on your health.

If you are not satisfied with the quality or amount of sleep you’re getting, here are some steps you could take to fix the situation.

Reduce Daytime Naps

There’s evidence that prolonged daytime naps could reduce the amount of sleep you enjoy at night. Scientists say that long daytime naps disrupt the body’s internal clock, causing it to stay awake for longer at night.

Naps aren’t necessarily a bad thing. Experts simply advise that you keep them short.

Cut Out Blue Light Exposure Before Bedtime

Exposure to sunlight during the day may help improve your sleep. But when you have lights on at night, your brain assumes that it’s daytime. So it makes your body behave accordingly—you don’t feel sleepy.

This type of disruption typically comes from devices that emit so-called blue light, such as TVs, computers, and smartphones. If you want to improve the quality of your sleep, you should put them away at least 2 hours before going to bed.

Don’t Eat Late

Experts say that late-night snacking could impair sleep for a lot of people. That’s because the muscles involved in the digestive process are made to work when they should be at rest. It’s recommended that you have dinner at least 4 hours before going to bed.

Take An Evening Bath

Taking a hot bath in the evening (especially after a hectic day) helps to calm your body and prepare it for sleep. If you can, take a hot bath about 90 minutes before retiring for the day. You’ll find it easier to sleep after doing this.

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Cut Down On Alcohol Use At Night

Alcohol has sedative properties, so it could make you go to sleep faster. But that sedative effect wears off as the night progresses. In the end, your sleep won’t be ‘deep’ enough, and you’ll likely wake up multiple times throughout the night.

Make Your Bedroom Conducive For Sleep

You don’t want your bedroom cluttered, hot or noisy when you’re about to sleep. These things will make you feel uncomfortable, and reduce the quality of your sleep—if you manage to fall asleep. Try to keep your room quiet, clean, and free from artificial lights.

Use A Comfortable Mattress And Pillow

The type of bedding you use may determine how well you’re able to sleep. When you shop for mattresses or pillows, go for items that are firm, have good support, and possess a texture that you’re comfortable with.

Establish Regular Times For Sleeping And Waking Up

Your brain has a natural sleep-wake schedule. It’s called the circadian rhythm.

If you don’t have fixed sleep-wake times, your circadian rhythm will be disrupted. This could, in turn, reduce the quality of your sleep.

You can establish regular times for sleeping and waking up, by retiring at hours that are convenient for you, and by using the tips we’ve already shared. Just be sure to get at least 7 hours of sleep each night.

Final Words

It’s vital that you get sufficient sleep. Without it, you would be less healthy than you should be. You can improve the quality of your sleep by following the tips we have discussed here.

However, if you’re clinically diagnosed with insomnia, ensure that you adhere to the treatment and health management routines that your doctor has recommended for your condition.

Featured Image Source: iStock

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Ikenna Nwachukwu

Ikenna Nwachukwu holds a bachelor's degree in Economics from the University of Nigeria, Nsukka. He loves to look at the world through multiple lenses- economic, political, religious and philosophical- and to write about what he observes in a witty, yet reflective style.

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