6 Steps to Improve Your Sleep Quality


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Sleep is a necessity for everyone. Why? Because sleep is very important for your physical and mental health. By sleeping, you can improve your physical health, brain function, and also your emotional health. Not only that, sleep can also make you work better tomorrow.

Good sleep is quality sleep. However, what is quality sleep like? How do you get good quality sleep?

What is the quality of good sleep?

Adults must sleep on average for 7-9 hours per night, this varies with each individual. Maybe some people are comfortable with eight hours of sleep, some are sleeping 6-7 hours, and there may be up to 9 hours. There are also people who cannot if their sleep schedule is interrupted or changes, while others consider it not a problem.

The following can be signs of getting a good night's sleep:

  • You can fall asleep in 15-20 minutes since you lie down to sleep.
  • You sleep 7-9 hours per day regularly.
  • When you are in bed, you can immediately fall asleep. You don't need a long time to sleep.
  • You wake up feeling refreshed, as if your energy has been replenished.
  • You feel ready to go through your day and be able to work productively throughout the day.
  • You sleep comfortably and calmly, do not snore, experience breathing difficulties, anxiety, or other sleep problems.

How to improve sleep quality?

Healthy sleep quality can improve your quality of life too. Therefore, as much as possible we must get good quality sleep. The following are tips for getting good quality sleep.

1. Pay attention to what you eat and drink before going to bed

Do not sleep when you feel hungry, this can make your sleep less comfortable and you can wake up in the middle of the night just because you are hungry. Also, don't eat near bedtime. It's best to eat 4 hours before going to bed. This makes your stomach calm while sleeping so that it will not interfere with your sleep.

Also, limit your water consumption before going to bed. Drinking too much water before bed can make you wake up in the middle of the night because you want to urinate. This can interfere with your sleep.

You should also avoid consuming caffeine-containing foods or drinks, such as coffee, cola, tea, and chocolate, and drinking alcohol near your bedtime. Coffee can make you not feel sleepy at the time you should sleep. As a result, coffee can interfere with your sleep hours. While alcohol, although it may make you sleepy at the beginning, but then can make you wake up and disturb your sleep at night.

2. Make the condition of your room as comfortable as possible

Usually you will sleep more comfortably in an environment that makes you comfortable to sleep. A calm, dark and cool environment can help you sleep comfortably. By making your room dark, it can signal to your brain that it's time to sleep.

Also make sure you sleep with comfortable mattresses and pillows. The mattress is usually uncomfortable if it has been used for 10 years. If you share a bed with your partner, make sure you get enough room to sleep. If you have a pet, try to set limits on how often they sleep with you or not at all.

3. Do habits before going to bed

This makes it easy for your body to make the transition from the wake period until it's time to fall asleep. You can do things that relax you before you go to sleep, like taking a shower that can change your body temperature so you feel sleepy, read a book, listen to music, or do light exercise before going to bed. It's best to be careful about using electronic devices, such as watching TV, before going to bed because some studies show that this can interfere with your sleep.

Avoid stress or stressful activities, such as working or discussing problems that can trigger your emotions. Activities that cause stress physically and psychologically can cause your body to release stress hormones or the hormone cortisol, which keeps you alert and not drowsy. If you are used to thinking about problems before going to bed, it's better to write down the problem in the book than just think about it.

4. Create a regular sleep schedule, even on weekends

Sleep and wake up at the same time every day, even on holidays can help you get good quality sleep. In addition, this can also regulate your body's internal clock, so that your body automatically knows when it should sleep and wake up.

If you can't fall asleep after 15 minutes of trying to sleep, you should wake up and do something that can calm you down. Then, try to sleep again if you feel tired or sleepy. Trying to sleep for a long time will only frustrate you.

5. Limit your nap time or don't take a nap at all

A long nap can interfere with your night's sleep, especially for those of you who have insomnia or poor quality sleep at night. If you want to take a nap, you should limit it to about 10-30 minutes. Or even you don't need a nap at all if napping is the reason you can't sleep at night.

6. Do regular exercise

Regular exercise can improve the quality of your sleep. Regular exercise can help you fall asleep faster and sleep well. However, pay attention to your exercise time. If you do strenuous exercise close to bedtime, maybe this can interfere with your sleep. Heavy exercise can stimulate your body to release stress hormones (cortisol) which can keep your body awake and not drowsy. You should do exercise at least 3 hours before your bedtime or do exercise in the morning.


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6 Steps to Improve Your Sleep Quality
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