Early to bed, early to rise” is a saying that most of us are all too well familiar with. However, staying up late in the night has more negative effects than just struggling to wake up early enough for school or work. The amount and quality of sleep you get can have an impact on your physical, mental, and emotional wellbeing, both in the short-term and long-term. In other words, sleep quality and quantity are important elements as far as your health and overall well being are concerned.


If you’re a student, the last thing you’ll want is to find yourself dozing off in class the next day and it’s just 11 o’clock. If you’re working frequent summons by your boss to discuss productivity can be overly frustrating. Apart from boosting energy, enhancing concentration, and promoting alertness, having a good night’s sleep every day also boosts your immunity and helps prevent a wide range of health issues. It’s paramount for a healthy you, physically, mentally, and spiritually. Simply put, the quality and amount of sleep you get every night can dictate your quality of life. 


So, considering how important slumber is to your health and wellbeing, how can you ensure you get the most out of your shutdown moments?Here are some tips you want to read about how to improve your sleep!

1. Improve your Sleep Environment

An uncomfortable sleep environment can also cause sleep disruptions, which interferes with your sleep quality. It is much easier to fall asleep in a clean, dark, cool, and quiet room, not to mention that where you lay down also matters. Additionally, different people have different sleep requirements. As the guys at https://nightnod.com/ point out, some people need more sleep than others. Some experience night sweats, whereas others just can’t get into slumber mode without swallowing some pills.


With this in mind, some things you can do to improve your sleep environment include:


  • Reserve your bed for sleep only: This will help get your brain programmed to know that the bed is for sleep only and that will make it easier for you to fall asleep faster.
  • Ensure comfortable bedding: Ensure you have clean sheets and blankets, plus a comfortable mattress for your back and cozy pillows to support your neck. The mattress you sleep on should be able to distribute your weight evenly so you don’t end up waking up with aches and body discomforts.
  • Keep your room cool: Temperature affects your sleep. Your bedroom should be well ventilated to facilitate even temperatures for adequate cool in the room.
  • Maintain silence:  it can be really hard to sleep in a noisy environment. If the noise is external, you can wear earplugs to minimize the noise.

2. Workout During the Day

When you engage in an exercise, no matter the intensity, you tend to feel more active. Vigorous exercises give powerful sleep while light exercise gives quality sleep. Regular exercise ensures you sleep soundly and enough. Doctors advise that you stretch a bit in the evening, take a walk or do some yoga because it helps release the sleep-promoting chemicals in the brain. However, you’ll want to keep your exercise light in the evening because intense workouts can keep your adrenaline levels high, long enough to cause sleep difficulties.

3. Choose your Meals and Drinks Correctly

What you eat has an impact on your sleep quality at night. As far as nutrition is concerned, some precautions to observe include:

  • Avoid alcohol before sleeping: it acts as a way of relaxing, but interferes with your metabolism as well as your sleep cycle once you black out.
  • Avoid taking fluids at night: Taking a lot of fluids in the evening leads to broken sleep patterns due to frequent visits to the washroom at night.
  • Limit caffeine and nicotine:  Taking drinks containing caffeine may make you lose sleep for close to 12 hours. Cigarette smoking also stimulates your brain and may cause sleep loss.
  • Avoid eating too much: This may cause health issues because your body is inactive during sleep. Also, meals with acids and spices should be avoided because they might trigger heartburns and stomach problems during sleep.
  • Avoid sugars and carbs before bedtime: White rice, pasta, white bread, and sugars can mess with your sleeping patterns and are a sure way of keeping you awake at night

4. Regulate your Light Exposure

Melatonin, the sleep-regulating hormone, has also been shown to respond to light. When it’s dark, it makes you sleepy, but when there is light, it makes you alert. 


To use this to your advantage, you can observe:


  • During the day: Busking in the morning and having your morning tea outside will make you wake up fully and get your body some vitamin D. Engage more in physical tasks and spend more time outside during the day. Also, do most of your activities outside and allow as much sunlight as possible into your house. A little busk through the window is also healthy!
  • At night: Avoid late-night TV programs because this can stimulate melatonin and you end up losing sleep. Bright screens near bedtime can also mess up with melatonin, causing you to lose sleep. Instead, read a book or listen to music. Your curtains should also be heavy enough to obstruct any light from getting into your sleeping room. Avoid switching on the lights at night since it can interrupt your sleep pattern.


Enough can’t be said about how crucial sleep is to one’s health. Your performance at work, activeness during the day, concentration in class, and judgment on the road may all depend on your sleep quality. The above are just a few ways how you can improve your sleep.


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