Poor sleep quality is a major problem for millions of people. In fact, more than 11 percent of American adults report getting inadequate or unrestful sleep every night.
If you’re one of them, you know just how frustrating those restless nights can be.
Luckily, there are things you can do to improve the quality of your sleep every night. You just need to know where to start.
Here are a few proven tips to help you boost your sleep quality once and for all.
1. Turn Your Screens Off
These days, people are practically glued to their screens. Surprisingly, the average person spends nearly 12 hours every day looking at computers, TV screens, and mobile devices.
Though those devices make it easier to stay connected with people, they can also hurt your ability to go to sleep.
Instead of watching TV or scrolling through social media feeds until you fall asleep, turn your devices off before bed. Use this time to unwind and give your mind a chance to relax rather than dealing with constant stimulation right until you close your eyes.
If you need something to do, pick up a book or magazine and read for a few minutes before you turn off the light. This will help you reduce your stress levels and improve your sleep quality almost immediately.
2. Establish a Bedtime Ritual
One of the biggest contributors to poor sleep quality is stress. If you feel worried about the state of the world, finances, your job, or even your friends, it’s hard to shut those racing thoughts out.
The best thing you can do is create a bedtime ritual that helps you foster feelings of relaxation before you turn out the lights.
You don’t have to go crazy here. Find things that make you feel good and do them before bed. This might mean taking a hot shower to relax your muscles or sipping on a favorite herbal tea as you wind down for the night.
You can even try meditating for a few minutes to clear your mind each night.
By getting into the habit of doing these things every night, performing those activities will send a signal to your brain that it’s time to start getting sleepy.
3. Start Exercising During the Day
Exercise does more than help you improve your health. It can also help improve sleep quality once and for all.
By exercising, you help your body burn off energy and increase feelings of fatigue at the end of the day. Again, you don’t have to push yourself or go all out.
Go for a walk around the block in the morning or after work. Run through a yoga routine in your living room or run around the backyard with your dog. As long as you get your heart rate up and get your body moving, you’re exercising successfully.
Just make sure to exercise at a time that works for you. Many people report feeling more energetic after their workouts, so working out right before bed isn’t the best idea.
Give yourself a few hours to enjoy that energy boost by working out earlier in the day whenever you can.
4. Upgrade Your Bedroom
Believe it or not, your bedroom can either help or hurt your sleep quality. When it’s full of stimuli like bright lights, TVs, and even uncomfortable bedding, you won’t sleep as well. Worse, you may find it harder to fall asleep in the first place.
Instead of leaving it like it is, give your bedroom a few simple upgrades. If you have lights outside your windows, install blackout curtains to block out the glare. If your bedding is old or scratchy, replace it with new microfiber bedding to help cut down on your nightly tossing and turning.
Even a few simple improvements can dramatically improve the quality of your sleep, thereby helping you feel more alert throughout the day.
It’s also a good idea to look at your mattress itself. If it’s old or you can’t remember the last time you bought a new one, consider upgrading. Old, worn-out mattresses can leave you feeling stiff and sore in the morning.
Replacing it, along with your bedding, can eliminate poor sleep quality issues once and for all.
5. Keep Caffeine to a Minimum
If you’re like most people, you rely on caffeine to start your day off right. However, if you’re struggling to figure out how to get better quality sleep and are dealing with sleepless nights, you’re probably tempted to drink more of the stuff.
While caffeine can help you feel more alert throughout the day, it can also hurt your body’s ability to rest.
Instead of reaching for cup after cup of coffee, cut back. If you can, stop drinking caffeinated beverages before dinner. This way, the caffeine you’ve already consumed can wear off and your body can start feeling tired by the time you go to bed.
6. Keep Your Sleep Schedule Consistent
When you’re running around and dealing with daily responsibilities throughout the week, it’s tempting to sleep in on the weekends. Though catching up on sleep can be helpful, those changes to your sleep schedule can backfire.
Your body craves rhythm and consistency when it comes to sleep.
Whenever you can, try to go to bed and wake up at the same time. This will help you establish good sleep habits and can improve your sleep quality every day.
Try These Sleep Quality Boosting Tips for Yourself
Sleepless nights are never fun to experience, but that doesn’t mean you can’t do something about it. Try these tips for yourself and see if they improve your sleep quality each night.
Keep in mind that changing your sleep habits can take time. Be patient with yourself and don’t give up if you don’t see improvements immediately. Over time, you’ll see positive changes if you’re consistent with your efforts.
Improving sleep quality is just one way to help you feel more relaxed and less stressed every day. You need to make sure your home’s environment helps out. Check out our blog for more advice on turning your house into a relaxing paradise.