6 Ways To Improve Your Sleep Quality

Instead of doing something about it, most people just accept that they feel tired and buy yet another coffee to get through the day.

But there is always plenty that you can do to make your sleep better quality and make you feel far more wide-awake, happy and productive. Here are some suggestions to help you on your way.

6 Ways To Improve Your Sleep Quality

1. Pimp Your Bed

You spend a third of your life asleep, but how much thought or investment have you put into your mattress?

While the most expensive mattress is not always the best for you, it is still worth buying the best that you can afford, which suits you.

Do your research, lie on a few beds in a few specialist stores and make an investment which keeps on giving. You’ll thank me later!

2. How Restful Is Your Bedroom?

Apart from a couple of other things, your bedroom is where you sleep right?

Have a critical look at your room and attempt to make things even more restful, try to keep it as minimalistic and as plain as possible. The more chaotic it is, the more your mind has to cope with, which will affect your sleep.

The odd picture of the seashore on the wall is great, but if you cover your bedroom with One Direction posters, then you are either eight (fair enough) or you won’t really be creating the shangri-la that you really need.

If you have a collection of several thousand porcelain dolls in your bedroom all staring at you as you sleep, other people might not sleep easily either.

Think relaxing spa rather than bikers pub or axe murderers hang out.

3. What do you do before you go to sleep?

If its the answer I’ve predicted you’d made (smutty) then you’re right, that does help, allegedly.

If your answer is watch TV, play computer games or surf the web then you are going to find it more difficult to get to sleep, why?

Backlit screens fool your brain into thinking its daylight so why would your body want to go to sleep?

If your bedroom is really for sleeping, be careful about what time you destroy your last space invader.

4. Timing Is Everything

We may be the most technically advanced humans ever but we still occupy a cave mans body.

Over thousands of years we have always gone to bed at the same time, which was generally when the sun went down and our hut was too cold to sit around in.

Now we have central heating and light whenever we need it, as well as far more entertainment. We also go to bed after that show that we know we shouldn’t have stayed up for on a ‘school’ night.

Our changeable bed times mean that our bodies don’t settle into the rhythms which we need and we don’t get the sleep to the quality and depth we need.

Regular bedtimes mean that your body works to predictable rhythms which means it avoids operating in sleep crisis mode and you get a better quality of sleep.

5. Eat, Drink And Be Merry

Yes, I know this one is a bit boring, but eating at a decent time before bed really will make a difference.

If your body is desperately trying to digest a big meal you will struggle to get quality sleep. So eat early ( at least x hours before bed) eat light and for best effect eat less fatty foods in the evening because they are more difficult to digest.

It’s not good news about alcohol either I am sorry to say. Although it can help people to get to sleep the depth of sleep is not the one that helps you recover, so you are more likely to have a disturbed night and wake up not as refreshed as you’d hoped.

Steer clear or keep it to a minimum to sleep easier.

6. Go for a walk

If you are the type of person who works in an office or who rarely steps outside during the day, then a walk can help you to get a good nights sleep.

Not only is physical exercise useful in making you physically tired at the end of the day, but exposure to sunlight helps you too.

Sunlight not only helps you to manufacture your own vitamin D but it also aligns your body clock to strengthen your body’s awareness of day and night.

Going for a walk can also help your body to deal with stress and freshen your mind.