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Tips to improve the quality of your sleep

For most of us, a good night's sleep is a crucial part of our daily lives. Day-to-day challenges can potentially interfere with our sleep and affect the quality of our lives. These challenges may include dealing with family responsibilities, work pressure, relationship concerns, and health problems. Although we cannot control all aspects of our lives, we can develop healthy habits that help us enjoy a better night's sleep. As you probably already know, there is no single sleep solution that fits all. However, by following a few simple tips, you can significantly increase your chance of getting a better sleep.


Although this might sound like a bit of a cliche, what you eat and drink have a drastic impact on the quality of your sleep. Try not to go to bed hungry or completely stuffed. Either extreme can keep you up for hours at night. Similarly, avoid drinking too much liquid before going to bed. This way there is going to be less emergency trips to the bathroom in the middle of the night. One more thing that requires attention here is stimulating foods or beverages (e.g., the ones with caffeine, nicotine, or alcohol). The stimulating effect of these foods or beverages can take hours to wear off. This can keep you up at night even though you might feel otherwise.


When you have too much in your mind, your sleep is likely to suffer. In order to prevent this from happening, find ways to manage your stress. Getting organized is an easy way to start managing your stress. You can also set priorities to simplify all the things that you need to take care of. In addition, relaxation techniques and yoga can have a big impact. Before going to bed, try to spend a little bit of time doing breathing exercises to help you relax. Finally, remember that there is going to be a tomorrow and now is time to rest. So, set all that is currently in your mind aside and deal with them tomorrow when you wake up.

Get comfortable

Do not underestimate the value of a good bed and a dark, quiet room. If your room is too hot, too cold, or not dark enough, you might wake up in the middle of the night to improve the situation. Use of earplugs is often recommended if you are stuck in a noisy environment. Your mattress and pillow should feel comfortable to you. Since comfort is a very subjective matter, you need to try a few different things before finding what works for you. If you are sharing a bed, make sure there is enough room for both of you. Moreover, if you are suffering from a sleep disorder, you might also benefit from sleeping in a separate bed.


Try to maintain a healthy weight. Being either overweight or underweight can potentially lead to different health issues and interfere with your good night's sleep. Fortunately, in this website, you can find many online resources to help you calculate and reach your ideal weight. You can simply start your journey by clicking on the "Your Ideal Weight" link on top of this page. This will take you to our free BMI calculator page.


In general, human body likes routines. Try to go to bed and get up at the same time every day (even on your day off). This consistency helps your body adjust its sleep-wake cycle and promotes a better sleep at night. Nevertheless, do not force yourself to follow this routine religiously. If, once in a while, you cannot fall asleep, get up and do something instead of agonizing over the exact time to fall asleep!


This might sound a bit odd to you; but, rituals can potentially help. Having a bedtime ritual helps your body to realize it is time to go to sleep. Each night before going to bed, do something that you would like to establish as your ritual (e.g., taking a shower, reading a book, or listening to some relaxing music). However, avoid using electronic devices that require paying attention to the display as they can interfere with falling asleep.

Physical activity

It has been shown by many studies that regular exercise or physical activity can help you fall asleep faster and also enjoy a deeper sleep. So, if you have a job that is less physically demanding, such as an office job, try to make up for it by doing some exercise during the day. Nonetheless, remember not to do heavy exercise too close to bedtime. Otherwise, you will be too pumped up to fall asleep immediately.


Although sometimes naps can be refreshing, long naps generally interfere with night-time sleep. Therefore, if you need or strongly prefer to take a nap during the day, try to limit it to less than half an hour. If you are working night-shifts, you need a special schedule for your sleep. In such a scenario, you need good shades to fully cover your windows. Otherwise, adjusting your internal clock might be difficult.

Get help

Applying these techniques might take quite some time. So, we encourage you to be patient. Nevertheless, if you often have trouble sleeping and this is interfering with your life, first, try the tips we mentioned earlier. If none of these techniques help (which we hope wouldn't be the case), we encourage you to contact your physician. In certain scenarios, treating the underlying medical condition might be the best bet.

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