How to Improve Your Sleep Quality?

A picture showing a person having quality sleep.

Getting a good night’s sleep is super important for feeling healthy and happy. When was the last time you woke up feeling refreshed, ready to tackle the day? Or drifted off to sleep easily, without a care in the world?

To make sure you feel your best during the day, you’ve got to snooze well at night. But there’s no magic trick for perfect sleep. Still, there are some things you can do to help you get better Zzz’s. Here are a few tips:

1)Optimize your Bedroom Environment

It’s really important to set up your bedroom in a way that helps you sleep well. Things like noise, light, and temperature play a big role. Studies show that loud noises, like traffic, can mess with your sleep and even cause health issues over time.

To make your bedroom better for sleep, try to block out external noise and light. You can use things like thick curtains to keep light out and earplugs or a white noise machine to drown out noise. Keep electronic gadgets away too, as their lights can disrupt sleep. Make sure your room feels comfy and clean, like a cozy retreat where you can relax and doze off easily.

An image showing good bedroom environment for sleep

2)Set Your Room Temperature

You do not want your bedroom temperature to be a distraction by feeling too hot or too cold. Research shows that temperature in the bedroom affects sleep quality more than outside noise does. Higher body and bedroom temperatures can make it harder to sleep and wake you up more often.

Around 70°F (20°C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.

An image showing a lady adjusting room temperature

3) Invest in a Better Mattress and Bedding

Some people wonder why they always sleep better in a hotel. Apart from the relaxing environment, bed quality can also affect sleep.

A good mattress and pillows are key for good sleep, but it’s your call whether you like them soft or firm. The pillow you pick might depend on how you sleep. If you sleep on your side (like most folks), your pillow should support your head, neck, ear, and shoulder. Back sleepers might prefer a thinner pillow to ease strain on the neck.

If you haven’t replaced your mattress or bedding for several years, this can be a very quick, although possibly expensive fix.

An Image showing good matress and bedding.

4) Expose yourself to natural Light in the morning or earlier in the day

Your body has a built-in clock called the circadian rhythm. It controls when you feel awake or sleepy by affecting your brain, body, and hormones.

Getting a dose of natural light early in the day can help normalize your circadian rhythm. This means more energy during the day and better sleep at night.

An image showing a lady enjoying natural light.

5) Reduce your screen time in the evening

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime.

Using tablets, smartphones, and laptops can keep your brain active and make it tough to relax. Plus, the blue light from these gadgets can mess with your body’s melatonin production, making it harder to fall asleep. It’s best to take a break from screens for at least an hour before bedtime.

An image showing a person getting out by breaking chaintraps by phone.

6) Limiting your Caffeine consumption

Caffeine in drinks like coffee, tea, and sodas is super common. Some folks use it to fight daytime sleepiness, but that’s not a good plan in long-term. Too much caffeine can mess with your sleep. So, watch how much you have, especially later in the day, to help you snooze better.

Having caffeine can boost your focus, energy, and sports performance for a while. But be careful: it stays in your system for 6 to 8 hours. So, avoid big doses of coffee after 3 or 4 p.m, especially if caffeine keeps you up at night.

If you really crave for coffee later in the day, go for decaf instead.

An image showing a cup of coffee on a heap of coffee seeds.

7) Exercise

Exercise is great for your health and can help you sleep better. It boosts energy use and body temperature, which promotes good sleep. It’s one of the best ways to improve your sleep and overall health, and it can even help with insomnia.

But if you exercise too late, it might make it hard to sleep. That’s because it can make you more alert and release hormones that keep you awake. So, aim to exercise earlier in the day for better sleep.

An image showing three men running on treadmills.

8) Maintain a good sleeping schedule

If you want to make sure that you’re getting the recommended amount of sleep each night, then you need to build that time into your schedule. Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Being consistent with your sleep and waking times can aid long-term sleep quality.

If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.

An image showing a man sleeping peacefully.
Close up of a truck driver sleeping in his truck

9) Take Melatonin Supplement

Melatonin supplements are super popular for sleep problems, like insomnia. They can also help when you are jet-lagged and need to adjust your sleep schedule. You can get melatonin with or without a prescription, depending on where you are. Just take about 1 to 5 mg half an hour to an hour before bedtime.

There are also some natural supplements like Ginkgo biloba, Valerian Root, Lavendar which induces relaxation and help you sleep.

An image showing a box of melatonin tabs.

10) Consult a doctor

If you’re really struggling to sleep, your doctor’s the one to see. Don’t hesitate to talk to them if your sleep problems are getting worse, sticking around, or causing other health issues. They can help figure out what’s going on and find the right treatment for you.

An image showing hands of a doctor and patient.


Sleep is super important for staying healthy. Research shows that not getting enough sleep can lead to problems like obesity, heart disease, and diabetes. Studies show that if you’re not getting at least 7 to 8 hours a night, your risk of these issues goes up.

So, if you want to be your healthiest, make sure you’re getting enough sleep and try out some of the tips mentioned earlier.

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By Irfan