How to Improve your Quality of Sleep
Healthy sleep habits can make a big difference in your quality of life. After waking from a night of tossing and turning, you can notice a difference in the way you think and react that day. Poor sleep quality may even raise your risk for developing chronic conditions like heart and kidney disease, high blood pressure, diabetes and even stroke.
You may not be able to control all factors that affect your sleep but, you can try these habits that encourage a better sleep.
Stick to a Sleep Schedule
Go to bed at the same time every day (including weekends & holidays). Keeping your sleep consistent helps with your body’s sleep-wake cycle and helps promote a better sleep at night. This is especially important on the weekends and holidays – you may want to sleep in, but that will only make waking up on Monday morning more difficult.
Create a Relaxing Bedtime Routine
Plan a relaxing routine right before bedtime that tell your body that it is time to wind down. Try taking a warm bath, reading a book, listening to calming music. While preparing for bed, stay away from bright lights and electronic devices. Research suggests screen time right before bed can interfere with sleep.
Exercise for a Better Sleep
Including physical activity in your daily routine can encourage better sleep. Be sure to plan exercise earlier in the day, as exercising near bedtime can be harmful to your sleep.
Stop Tossing & Turning
If you are feeling restless and you find yourself staring at the clock, get up and do something that will use up some of your restless energy. You can do a chore that needs to be done or do an activity that puts you at ease, like reading a book or knitting.
Limit Daytime Naps
Long afternoon naps can interfere with your night time sleep. If you decide to take a nap during the day, be sure to limit it to 10-30 minutes in the early afternoon.
If you’re still having trouble sleeping, don’t hesitate to speak with your doctor or find a sleep professional.