Simple Tips to Improve Your Sleep Quality


If you’re ready to improve your health and feel better throughout the day, you might start by working to make positive changes in your diet and exercise habits. While these aspects of health are well known for having a big impact on your daily life, the importance of high-quality sleep often goes unnoticed. To break free of mental fog and increase your energy levels, try the following tips to improve your sleep.

Avoid Caffeine In the Evening

For many Americans, it might feel impossible to make it through each day without a cup of coffee or two. If your lifestyle is especially demanding, it can seem like the best solution to sip on your favorite caffeinated beverage all day long. However, this habit can lead to serious sleep problems and you might notice that you’re unable to fall asleep if you drink caffeine in the afternoon or evening. To increase your chances of falling asleep quickly and staying asleep the entire night, avoid caffeine starting in the afternoon.

Get a Mattress Topper and Protector

If you’re not thrilled with your bed’s level of support, you might need to invest in a mattress topper and a mattress protector. Tossing and turning on an uncomfortable bed that’s too firm for your liking can be miserable, but luckily, you don’t need to purchase a new mattress to find the comfort that you seek. When you need a sleep space that it’s a little more soft and cushioned, shop around for foam toppers and a memory foam mattress protector. These products are incredibly helpful in promoting comfort and increasing the longevity of your mattress.

Put Away Electronics

In our increasingly connected world, it’s easy to carry your phone with you everywhere. While these devices are helpful during the day, it’s in your best interest to put away your phone, tablet, and laptop when you’re getting ready to go to sleep for the night. The screens on these products produce bright light that can make you feel wide-awake and unable to fall asleep. To up your chances of getting quality sleep, put away the electronic devices as you start to wind down for the evening, and never use these products after you climb into bed for the night.

Cut Out Late Night Snacks

If you’ve realized that it’s difficult to fall asleep after you’ve eaten a meal, consider opting out of late night snacks. Eating and drinking late into the evening can have a major impact on how long it takes you to fall asleep, and you might even wake up feeling too full or sick to your stomach. If you tend to feel hungry late into the evening, keep the snacks light, like Greek yogurt with berries or a slice of lean turkey breast with spinach.

Exercise In the Morning

We all know how tempting it is to hit the snooze button when your alarm goes off in the pre-sunrise hours. If you tend to hit the gym after work and find that your adrenaline is pumping well into the evening, it might be time to re-think your habits. While it’s a challenge to wake up in the morning and hop on the treadmill, it can actually be beneficial for you throughout the entire day. Exercising in the morning can provide you with the energy you need to get through the workday, and you can use your evenings for relaxation.

Avoid Taking Naps

Whether you work in a traditional nine to five job or you’re in charge of your own schedule, it’s understandable to want to take a nap after you’ve dealt with a busy day. However, taking naps can lead to a shift in sleeping habits and make it more challenging to fall asleep at regular hours. To stick to an ideal sleep schedule, try to avoid naps unless you’re truly exhausted.

Only Use the Bed for Sleeping

When you sit in bed to respond to work emails or watch TV, it can train your body to feel stressed rather than safe and relaxed. If you’ve discovered that it takes you longer to fall asleep when you’re working or otherwise distracted in bed, make an effort to only hit the mattress when it’s time to go to sleep. For even better results, set the bedroom to a cool temperature and draw the curtains to promote a dark and cozy environment.