1. Be consistent.
Going to sleep and waking up at the same time is a great way to improve your sleep quality long term. There are many studies that suggest that those who go to sleep late or who have irregular sleeping patterns have poor sleep. Studies also suggest that have irregular sleeping patterns can affect your circadian rhythm and levels of melatonin, which signal your brain to go to sleep. Try and get up at the same time every day and after a few weeks you might find that your sleep hygiene improves.
2. Lay off the alcohol.
Drinking a few alcoholic drinks before bed can negatively affect both your hormones and sleep quality. Alcohol is well known to increase symptoms of sleep apnea, including snoring and disrupted sleeping patterns.
3. Set your temperature.
Both your body and bedroom temperature can have a big impact on your sleep quality. Everyone has experienced horrible sleep when it’s too warm inside your home on a hot day and it can affect us for a week. Studies have suggested that increased body and room temperature can decrease sleep quality and increase wakefulness. You will want to keep your room below 20 degrees or even lower depending on the individual, for a high quality sleep.
Sounds simple, doesn’t it? We all know that we should relax and clear our mind before we go to sleep, but if you practice meditation or you enjoy reading a fiction novel, this can clear your mind help you find high quality sleep. You could even try some relaxing music or a nice massage to get your mind into a peaceful state.
5. Have a shower or a bath.
Studies have shown that taking a bath or a shower 90 minutes before bed can improve your sleep quality and also help you fall to sleep. If you don’t want to take a full shower or bath, alternatively you could use a warm face washer to help you relax.
6. Get a comfortable bed.
Finding the right bed can be a life saver. So many of us blame our backs or an exercise that we did during the day, as the reason we feel sore in the morning and caused us to have a bad sleep. A lot of the time your mattress is too soft and not giving you the support you need. Try sleeping on another mattress that is firmer and see if you feel better within yourself and wake up fresher.
7. Exercise regularly.
Exercising regularly is not only important for your health, but also for your sleep quality.
Studies suggest that adults who regularly exercise spend half the time going to sleep and spend an extra 40 minutes sleeping at night. Exercise is the perfect way to improve your sleep, but leaving it until late in the day can cause issues in falling asleep.
8. No liquids before bed.
Nocturia is a medical term for excessive urination at night. It affects both your quality of sleep and your energy throughout the day. Hydration of course is very important, but try not to drink 2 hours before you go to sleep, to help you get through the night without that uncomfortable wake up at 3am to use the toilet.