Getting a good night’s sleep is crucial for staying active and productive throughout the day. Some reasons for poor sleep quality include inappropriate diet, excess stress, a medical condition, etc. So, it’s important to know how to improve sleep quality. Sleep deprivation can also have severe effects on one’s mental and physical health and increase the risk of hypertension, heart attack, and stroke. Worry not; we are here with tips on how to increase sleep quality. So, let’s start reading the blog.
1. Try Reflexology Therapy
Reflexology is a specialized hands-on technique that involves applying pressure to specific reflex points on feet, hands, and ears. This therapy relaxes the body to reduce stress and anxiety, which helps improve sleep quality. So, people who are wondering how to increase sleep quality must try reflexology. Some other benefits of reflexology include enhancement of nerve function and better detoxification.
2. Exercise Regularly
If you are wondering how to improve sleep quality, regularly exercising can help. It increases heart rate, which creates a biological process in the brain and body to improve sleep quality. Exercising also makes us tired, which helps us fall asleep quickly. However, you must not exercise late into the day because it increases attention and levels of hormones, such as epinephrine and adrenaline, which can prevent sleep.
3. Avoid Drinking Any Liquid Before Going To Bed
Avoiding drinking liquid before bed is one of the tips to improve sleep quality. Drinking too much liquid can cause Nocturia, a situation when you pee too much at night. It can disrupt your sleep cycle. That’s why avoiding drinking large amounts of liquid before bed is good. Instead, you can use bathroom rights before going to bed. It will decrease the chances of waking up at night.
4. Eat Timely In The Evening
Taking meals late at night can affect sleep quality considerably. It’s because food elevates metabolism. The NIH (National Institute of Health) also acknowledges that “meals close to sleep onset contribute to poor sleep quality.” So, if you are searching for how to improve sleep quality, start eating in the evening. The type of food also plays a crucial role in your sleep. For instance, high-carb foods like bananas have the worst effect on sleep quality.
5. Optimize The Bedroom
People may not know this, but your bedroom environment can be a key point to remember when considering how to get better quality sleep. Now, the bedroom environment isn’t just about how comfortable your bed and pillow are. It’s also depends on the factores like temperature, noise, ventilation, etc. If any of them is more than enough, it may prevent you from sleeping. So, If you are looking for tips on how to improve sleep quality, optimize your bedroom environment.
6. Don’t Consume Caffeine Late
Most people consume caffeine daily because it enhances focus, energy, and sports performance. However, in a 2023 research, it was found that late caffeine consumption in the day reduced sleep time by 45 minutes and sleep quality by 7%. So, avoiding caffeine consumption late in the day is one of the major tips to improve sleep quality. One should consume caffeine at least 8 hours before bedtime to be safe from its effects.
7. Take Melatonin Supplements
Take melatonin supplements if you can’t sleep even after using tips and still ask how to improve sleep quality. Melatonin is the key hormone that tells our mind it’s time to head to bed. So, Melatonin supplements will definitely work. However, this supplement is only for short-term usage. Overuse of melatonin supplements can make depression worse and raise blood pressure in people with certain medications.
8. Stick To The Sleep Schedule
Sticking to the sleep schedule is the final tip for how to improve sleep quality. The human body works on a circadian rhythm, which is aligned with sunrise and sunset and indicates to the mind when to sleep and when to awaken. Going to bed late at night and having irregular sleep patterns can be interrupt with your rhythm. As a result, our minds won’t feel like when to sleep or wake up, ultimately resulting in poor sleep quality.
Just like eating healthy food and staying happy is important, getting a good night’s sleep is also important. If you are wondering how to improve sleep quality, taking melatonin supplements, exercising regularly, reflexology, etc., can help. Generally, the human body requires six to eight hours of sleep. Prioritize your sleep, and you can live a healthier life.
