5 Simple Tips for Improving Your Quality of Sleep

Life can be pretty hectic sometimes, and it can be difficult enough to actually get a decent amount of sleep each night. With work, school, a significant other, kids, or other obligations, it’s not uncommon for us to feel like we’re being pulled in ten different directions at once. So if you’re already struggling to fit sleep into your schedule at all, it’s especially important that you understand how the sleep you are able to get is helping you wake up well rested each morning. Here are 5 easy tips for improving your quality of sleep, helping you fall asleep more easily and wake up feeling restored and rejuvenated.

  1. Check Your Sleep Position

You most likely have a sleep position that you’ve maintained for the majority of your life. Maybe you can’t even imagine switching it up. Better posture and less back pain is said to come with side sleeping, but what’s best for your brain?

While we sleep, our body clears the glymphatic pathway of toxins more so than while we’re awake. Side sleeping appears to help the functioning of this pathway. Ultimately, sleeping on your side helps filter out damaging proteins that can build up around the spinal and brain cord.

  1. Listen to Classical Music

Listening to classical music at any time can help lower your blood pressure and relieve stress, so think about how great it can be for a good night’s sleep. As a baby, your parents or other family members might have sang lullabies to help you doze off. Things are no different now! The instruments used in classical music like the harp, piano, and orchestras are incredibly soothing and have been proven to reduce sleep problems.

  1. Look Away from Electronics

The last thing you want to do before settling in for a relaxed slumber is to really excite your brain with the bright light from a phone screen. Try to settle in with a book instead to help relax your mind.

  1. Exercise Early

Exercising is great for falling asleep and sleeping really soundly if it’s done at the right time. While exercising, the stimulation of the body tells the brain to secrete certain hormones that keep the body alert. This works out really well while you’re exercising, but it’s also the reason you should try to finish exercising at least three hours before bedtime.

  1. Establish a Pre-Sleep Routine

Create a really relaxing bedtime ritual for yourself. Give yourself a little extra time each night to do the things that help you unwind. Do you love to take hot baths? Right before bed at night is the perfect time to take them. The quick rise and fall of your body temperature promotes drowsiness. You might make some extra time to read. If you tend to over-think your problems right before bed, try writing them down and setting them aside.


Author: Joan Evans

Joan Evans is a mental health specialist and has a great interest in personality disorders. In her spare time she likes to go to the woods with her golden retriever, Leroy, and write fiction.

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