Top 6 Practical Tips for Improving Sleep Quality

  

Sleep is one of the most important routines that plays a vital role in our health. It determines the mood and emotions of the human brain. Sleep quality also helps to improve the energy level and cognitive ability.

Due to sleep deprivation, cognitive functions such as attention, concentration, and decision-making abilities are challenging.

 

How do you improve sleep quality?

 

Maintain a consistent sleep schedule

Maintaining a consistent sleep routine is the key to a healthy and successful life. Sleeping and getting up from bed consistently at the same time could help you stay away from negative emotions like stress, anxiety, and unnecessary irritation.

To be more precise, it could also improve your decision-making ability, focus, and persistent efforts towards your goals. Internally, the body will set a clock and function your body according to it.

As we all know, “consistency is the key to success." The same applies here. Consistency in sleep timing not only improves sleep quality but also improves your gut system. Do you believe the gut is everything? Yes, a happy gut helps you improve digestion and maintain a healthy life.

Periodically, human lifestyles change drastically due to entertainment, technology, and unhealthy habits. If we look at our older generation, the time-sleep routine was followed properly, particularly in villages. Maybe that could be the reason that our elders survived for a longer time than this modern generation.

How to Create a Relaxing Bedtime Routine:

Creating a bedtime routine is essential to improving the quality of sleep. As we go to work or study in our daily routine, we face many challenges and disappointments, but those emotions never end there themselves; rather, they continue till we sleep.

Evenings are the right time to relax and keep your body and mind calm. Soothing yourself is the key to relieving mental stress, depression, and anxiety. Listening to your favorite melodies or happy mood songs is the best stress buster that can boost your happy hormones.

Reading books is one of the healthy habits to improve cognitive skills and knowledge. Book reading actually does many good things for the brain, such as

• Improved vocabulary and language skills
• Better Concentration and Focus
• Memory Improvement
• Stress Reduction
• Mental Relaxation

Following the listed habits will not only help you create a relaxed bedtime but could also make you a better person. To be a 1% better person every day, quality sleep is one of the essential qualities that elevates you to success in life.

Also, avoid caffeine. Intense exercise or stressful work could improve your sleep. As recommended by doctors, 7 to 9 hours of quality sleep are mandatory for every human being.

Optimize your sleep environment

Sleep environment should be a considerable point when it comes to sleep quality. Keeping your bedroom dark, cool, and quiet scientifically helps stimulate a sleeping hormone called melatonin.

How can we generate good sleep only if we do this? You’re right. Only doing this will give you quality sleep, but investing in the right mattress, pillows, and cushions is also needed. 

Limiting exposure to other activities like using the mobile in bed, watching movies, and eating food is recommended to avoid because, as we mentioned already, our brains function according to the system we create, so when sleeping, we could be physically lying on the bed but our subconscious will be awake.

There is soothing, sleeping music on YouTube that can also be listened to before sleeping. The remainder could also be set on the phones to play for a specific duration.

Be mindful of your diet

Having dinner early before bedtime could improve the sleep quality and digestive system as well. Consuming junk foods and unhealthy diets would keep your brain active. Actually, before bedtime, the brain should be calm and peaceful.

Having a healthy diet is highly important for regulating your gut system. Good sleep generates more energy, apart from eating the right food. Quality sleep is like an engine for a human being. If the engine fails, then it will damage the whole functioning system.

Foods produce energy in various forms, like fibre, proteins, carbohydrates, and fats. Consuming the right amount of fruits, vegetables, rice, cereals, and water was required to have sufficient energy.

Physical activities like gyms, home workouts, walking, cycling, swimming, and athletics are also prime habits connected to your sleep quality. Exercise regularly could stimulate a high level of energy, make you tired, and give you good sleep.

Manage stress and anxiety

Practicing relaxation techniques like Jacobson progressive relaxation could also relieve stress and anxiety and produce a good amount of sleep.

Anxiety and stress have become more common. Many studies have shown that a higher percentage of people experience anxiety and insomnia issues, which lead to poor sleep.

Meditation is another useful technique to calm your aura. Meditating for 10 to 15 minutes can help you forget your unnecessary worries and tension.

If you are a beginner in meditation, there are many guided meditation YouTube videos there to guide you.

Read More: Mindfulness and Meditation

Practice Gratitude

Gratitude is one of the positive aspects of human habits. Thanking God is a must because every day we are living is a bonus in life. Maybe it could sound like a motivational quote, but the truth is the same.

Affirming yourself would be beneficial to have a great mindset and a healthy subconscious brain. If you believe in self-affirmations, then videos based on thank-you affirmations are available on YouTube for guidance.

I hope our readers find this blog informative. Please let me know your thoughts, or in case I have missed any points, kindly keep posting your opinions in the comment section. 

Thank you, and happy reading!