8 Ways to Improve Sleep Quality Naturally

how to improve sleep quality

There is no denying that good sleep is important. When you sleep, your body and mind are rejuvenated. A good night’s sleep is key to overall health.

It allows you to be alert and focused during the day. People who get enough sleep tend to be healthier overall, have more energy, and be more productive.

Good sleep is also crucial for your brain and overall mental health. When you don’t get enough sleep, your brain can start to suffer.

A lack of sleep can hamper concentration, memory, and decision-making; also, it can lead to serious health issues such as diabetes, heart disease, and depression.

The National Sleep Foundation recommends that adults get at least seven hours of sleep per night for optimal health and well-being.

Common Causes of Poor Sleep


There are many reasons why people may have a night of poor sleep, but the most common ones are:

  • Stress.
  • Anxiety.
  • Fatigue.
  • Poor sleep habits.
  • Drinking coffee or alcohol before bed.
  • Using electronic devices.

Ways to Improve Your Sleep Naturally

1. Reduce Consumption of Blue Lights


Daytime light exposure is beneficial, but nighttime light has the opposite effect.

Yet again, this results from how it changes your circadian rhythm and deceives your brain into believing it is still sunlight.

This lowers the levels of chemicals like melatonin, which promote relaxation and deep sleep.

In this way, blue light is the most dangerous. Electronic devices like computers and cell phones give off a lot of blue light.

There are several well-liked techniques you may take to reduce your exposure to blue light at night. These consist of the following:

  1. Wear glasses that cut the blue light.
  2. Use filters to block blue light on your laptop or computer.
  3. At least 2 hours before bed, turn off the TV and dim all the lights in your bedroom.

2. Avoid Caffeine Intake


90% of Americans drink caffeine, which has some advantages. One dose can improve concentration, energy, and athletic performance.

However, caffeine stimulates your nervous system when consumed late in the day. It may prevent your body from properly resting at night.

Caffeine consumed up to six hours before bedtime significantly reduces sleep quality.

Your blood levels of caffeine might remain high for 6 to 8 hours.

Therefore, consuming a lot of coffee after 3 or 4 o’clock is not advised, especially if you are sensitive to caffeine or have difficulties falling asleep.

3. Maintain a Proper Sleep Schedule


Go to bed and wake up at the same time each day, even on weekends. This will help to regulate your body’s natural sleep rhythm.

Because the circadian rhythm in our body runs on a preset loop and synchronizes with dawn and dusk.

Consistency in your sleeping and waking hours can improve the quality of your long-term sleep.

Must read: Sleeping with or without a pillow

According to one study, individuals who had erratic sleeping habits and stayed up late on the weekends complained of getting little or no sleep.

Other research has shown that inconsistent sleep patterns might affect your circadian rhythm and melatonin levels, which your brain uses to indicate sleep.

Try to develop the practice of waking up and going to bed at comparable times if you have trouble falling asleep. In a few weeks, you might not even require an alarm.

Here are some tips on how to maintain a proper sleep schedule:

  1. Go to bed at the same time.
  2. Get up at the same time.
  3. Establish a bedtime routine that includes relaxing activities such as reading or listening to music before bedtime.

4. Avoid Alcohol


Alcohol consumption can lead to disrupted sleep patterns and decreased total sleep time. This is because alcohol disrupts the natural circadian rhythm that regulates our body clock.

Alcohol also reduces REM (Rapid Eye Movement) and deep sleep stages, which are important for mental recovery from the day’s events and physical rest.

Avoid drinking alcohol as much as possible before bedtime to improve your sleep quality. If you still want, consume it only in small amounts during dinner.

5. Reduce or Completely Avoid Daytime Naps


Long or inconsistent naps during the day might affect your sleep quality, even though quick power naps are advantageous.

Sleeping during the day might throw off your internal clock, making it difficult for you to fall asleep at night.

The research found that lengthier naps can be bad for health and sleep quality, even while they can improve daily cognitive performance when taken for no more than 30 minutes.

6. Improve the Atmosphere of your Bedroom


We spend about one-third of our lives sleeping, and sleep quality affects our mood and productivity.

Many people think having a good night’s sleep depends mostly on the bedroom setting and atmosphere.

These elements include temperature, sound, external lights, and furniture placement.

Several studies show that noise from the outside, like traffic, can make it hard to sleep and cause long-term health problems.

Here are some tips on improving your bedroom’s atmosphere to improve your sleep quality:

  1. Use a white noise machine or an app, as the relaxing sound can help you fall asleep faster and stay asleep for longer.
  2. Put your phone away. It’s tempting to scroll through social media before bed, but it can lead to more anxiety and stress, affecting sleep quality.
  3. Keep your bedroom cool. Your body temperature should drop when you go to bed, so keep it cool.
  4. Avoid eating late in the evening.

Eating late at night can affect how well you sleep and how much HGH and melatonin your body makes on its own.

However, the type and quality of your late-night food may also be important.

One study found that eating a high-carb dinner four hours before bedtime made participants fall asleep more quickly.

The research found that a low-carb diet can enhance sleep but not all the time, especially if you’re used to a low-carb diet.

7. Keep your Mind Calm in the Evening

A majority of people have a relaxing habit before bed.

Relaxation techniques before bed are another common way to treat insomnia. These techniques have been shown to improve the quality of your sleep.

In one study, a relaxing massage enhanced the quality of sick people’s sleep.
Among the techniques is deep breathing, visualizing, listening to soothing music, reading, and meditating.

Try different techniques to see which suits you the best.

8. Take a Bath in Hot Water


A hot bath before bed is a great way to relax if you want a good night’s sleep.
Not only will you fall asleep faster, but you’ll also have a more restful night.

According to studies, a hot shower can help people, especially older ones, fall asleep more quickly and improve overall sleep quality.

In one study, having a hot bath 90 minutes before bedtime helped people get deep sleep and increased the quality of their sleep.

Even if you don’t want to take a full bath at night, putting your feet in hot water can help you relax and sleep better.


Sleep is integral to our overall health and well-being. It helps us to regulate our emotions, cognitive function, and physical activity.

A good night’s sleep can also improve our memory and help us focus. It may also help us avoid long-term health problems like obesity and heart disease.

Follow the recommendations above to achieve better results faster.

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