Simple Tips To Improve Your Sleep Quality

Achieving an adequate amount of sleep is essential to maintain your wellbeing and good health. However, most individuals take sleep for granted. Instead of sustaining a total of 6-8 hours of sleep every day, people neglect this ideal requirement in exchange for work or other extracurricular activities.

Another possible reasons behind getting lesser sleep are due to excessive intake of stimulants that keep one awake. Regardless of the reasons behind sleep deprivation, this can affect one’s overall performance and health. Anyone who lacks sleep becomes less energetic and more prone to diseases like flu since your body has a much lower immunity to bacteria and viruses.

However, improving your sleep quality is possible by practicing the concept of “sleep hygiene” – a practice or habit that is significant to give you a good night’s sleep and energy during the daytime. Here are some of the tips that can significantly give you a positive response to your sleep hygiene:

1. Avoid caffeinated and alcoholic drinks during nighttime

Coffee has this catchy aroma that tempts you to get a cup of coffee for yourself, but coffee (or any other caffeinated drinks) must not be consumed 4-6 hours prior to bedtime for you not to stay awake due to the effect of caffeine.

Alcohol, on the other hand, may help you sleep fast, but eventually, it becomes a stimulant; hence, you start experiencing difficulties in going to sleep. To avoid this from happening, limit your alcohol consumption and drink not less than 3 hours prior to your sleep schedule.

2. Avoid using your phone

Nowadays, cellular phones have become essential for most people due to faster and easier access to e-mails and various sites. While people use their cellular phone as an excuse to get drowsy, this actually does the opposite effect.

Getting engaged to your phone will keep you entertained. Therefore, this keeps you stimulated to explore more interesting events on your phone. To prevent this from happening, don’t put your cellphones near you, so you won’t be able to reach your phone.

3. Do some daily exercises

Exercising doesn’t only keep your body fit and toned, but it also contributes to regulating your sleep. Doing simple exercises everyday helps in letting you fall asleep faster and more deeply.

Given that exercising instigates the release of cortisol, a stress hormone released by your adrenal glands, it must be done 3 hours prior to sleep. Otherwise, you might have difficulties sleeping at night.

4. Take an afternoon nap early – or not at all

Some individuals are accustomed to napping in the afternoon. Although it’s a good thing to keep you energized afterward, this may not be a good suggestion for those having trouble sleeping at night.

If you really opt to sleep in the afternoon, it’s a better idea to do it right before 5 P.M. Taking a nap past the aforementioned time will keep you awake almost the entire night – and this might drastically change your body clock. The safer bet, though, is not to take a nap at all.

5. Eat light for dinner

Minimize consuming heavy-loaded meals and go for lighter ones like salad, so you won’t have a difficult time getting some sleep afterward. If you really opt to go for heavy carbo-loading, make sure to eat your dinner hours before you go to sleep.

Eating your favorite pasta around 9 in the evening might make you a candidate for insomnia. Therefore, it’s best to settle for light snacks if you’re hungry at night.


Sleep is vital in keeping your body in perfect health. Without an adequate amount of sleep, you’ll definitely end up less interested in doing your work during the daytime and you’re more vulnerable to diseases. There are tons of reasons why you don’t get enough amount of sleep at night, but following tips on improving your sleep quality might help resolve your sleep deprivation.

Solutions include refraining from drinking caffeinated or alcoholic drinks at night, using your cell phone during bedtime, and eating a heavy meal for dinner. Taking an afternoon nap earlier than 5 in the afternoon and doing daily exercises are also proven to be helpful in improving your sleep quality. This can go a long way in preparing you for a long day ahead.