How to improve sleep quality naturally: hints and tips

August 11, 2020 5 mins read
How to improve sleep quality naturally: hints and tips

Learning how to improve sleep quality naturally is probably one of the most valuable things you will ever do for your health. Applying this knowledge will help you in more ways than simply sleeping better. Improving the quality of your sleep could be the key to changing your health and life for the better. But how do you do it?

In this article, we will explore some helpful tips and hints on how to sleep better at night naturally.

The importance of a good night’s sleep

Getting enough quality sleep helps to improve focus and cognitive performance throughout the day, improves blood sugar imbalances, can make it easier to lose weight, aids muscle recovery, boosts your immune system, improves your mood, and promotes longevity.

On the other hand, some of the side effects of sleep deprivation include hormonal imbalances, a lack of focus, forgetfulness, weight gain, mood swings, poor work performance, poor physical performance, and an increased risk of accidents. Even one night of sleep deprivation is enough to have negative effects. If you experience any of these symptoms, perhaps it is time to learn how to improve sleep quality naturally.

Hints and tips to improve sleep quality

If you incorporate the following changes into your lifestyle, you can improve the quality of your sleep and, as a result, your health, mental and physical performance, and overall quality of life.

Your health is the greatest asset you have, and one of the best ways that you can help protect this asset is by applying these tips on how to improve sleep quality naturally.

1. Create the perfect sleep environment

Ensuring that your bedroom has the right light and noise levels, as well as temperature and atmosphere can make a big difference in terms of sleep quality. Reduce your exposure to blue light from digital screens, as well as LED lights in the evening, and avoid exposure just before going to bed.

Try to reduce the amount of noise that enters the room as much as possible to create a quiet and peaceful atmosphere. Cool down the room using a fan and make sure you are using comfortable bedding that does not make you feel too warm at night.

Paint your bedroom walls using a calming colour and pick colours for your bedding and bedroom decor that have a relaxing effect.

Adding soothing aromas can also aid sleep. You can use candles, essential oils, smell diffusers, etc. The smell of lavender has a particularly calming effect.

2. Stick to a sleep schedule that works for you

Set a time to go to bed each night and a time to wake up every morning, ensuring that you get between 7 and 9 hours of sleep. Every person will require a different amount of sleep every night. Some people might need 7 hours, while others need 8 or 9. You can set your bedtime and wake up time around the number of hours you want to sleep each night.

A regular sleep schedule will help improve your circadian rhythm, and you will start to feel tired at the same time each night naturally. Your body will get into the habit of completing the last sleep cycle and waking up at a similar time each day.

Try not to nap throughout the day, as sleeping during the day can make it harder to sleep at night.

3. Adjust daytime habits

Improving the quality of your sleep naturally starts much earlier in the day. Your daytime habits can affect your sleep, and it is important to adjust your lifestyle to support a healthy circadian rhythm.

If you want to learn how to improve the quality of your sleep, doing things such as watching your alcohol consumption, getting enough exercise throughout the day, cutting down on nicotine, and maintaining a healthy diet can help tremendously.

4. Work on a pre-bed routine

Putting time and effort into developing and establishing good morning and evening routines has become a big trend over the last few years, and for a good reason. Working out a pre-bed routine that you start to follow 30 minutes to an hour before bed can help you unwind and get into the right mental and physical state for sleep.

It might take some time to find the best pre-bed routine for you. Start by doing two or three things as part of your pre-ped routine and adjust it over time as you start to learn more about what you can do and what works for you.

You can include habits such as making sure you do not eat anything heavy before bed, only drinking water or non-caffeinated herbal teas, taking a bath, avoiding digital screens, and decreasing the amount of light you are exposed to before bed, especially blue light.

5. Consider taking supplements

Some supplements can help you to improve sleep. Melatonin is commonly taken as a supplement, as it may improve sleep by increasing blood levels of melatonin, a hormone that regulates sleep. Other supplements that can help you get more rest at night include ginkgo biloba, lavender, valerian root, and magnesium.

6. Monitor your sleep

Using sleep trackers to monitor your sleep patterns and quality is highly recommended for those who want to know how they can improve sleep quality. We have even reviewed the top 5 best sleep trackers in 2020 to make it easier to choose the ideal one for you.

Knowledge truly is power, and a tracker can give you all the knowledge that you need to learn how to improve your sleep patterns and quality naturally. You can track various data points, such as sleep duration, different stages, restlessness, etc.

Changing your sleep quality

When it comes to health and wellness, many people only think about preventing and treating illness, as well as how to eat and exercise. Still, sleep quality is arguably even more important. Learning how to improve the quality of your sleep naturally can affect your diet and eating patterns, your physical performance, your emotional wellbeing and even your mental performance. Getting enough quality sleep can help your body to fight and prevent illness.

With the right tips on how to get better sleep, which you can find on our website, you can improve your health and the quality of your life significantly.