How to Get Better Sleep Quality?

Not everyone is blessed by the gift of being able to sleep quickly and soundly every night. If you’re not one of those lucky few, you’ll find yourself frequently tossing and turning every night trying to get that quality sleep you’ve always wanted. There are many factors that affect one’s sleep quality.

One of the most common factors is stress. A person could get stressed due to a lot of factors such as work, responsibilities, family issues, and many more. Although these things are just normal part of life, it’s not good to lose quality sleep because of it. If you’re one with sleeping problems, here are some of the best tips you should try out.

Create a Relaxing Space

First of all, your bedroom should be conducive enough to make you feel relaxed and sleepy otherwise, all your efforts will be wasted. Create an environment that promotes rest and relaxation. The most common features of a good bedroom are quiet, cool and dark.

Consider installing an air conditioning to keep cool during hot summer days. You could also install black out blinds especially when you need to sleep during daytime. You could have some earplugs nearby or headphones to cancel the noise outside and give you a quitter environment. Be sure that you’re using comfortable bed and beddings. You could get quality bedsheets online for a hassle-free shopping experience.

Calm Asian female wearing white pajama sleeping in comfortable bed with white sheets near modern mobile phone in morning
Image Source: Pexels

Follow a Sleeping Schedule

Aside from setting up a relaxing bedroom, it is also recommended that you follow a regular bedtime routine. Set a schedule when you go to bed every day and stick to it as much as possible. Seven hours of sleep is already enough for adults, but you could have more if you prefer.

Try to sleep and get up on your set schedule every day and minimize the difference in your sleep schedule if possible. Practice relaxing activities before sleeping to condition your mind and body. It could be drinking tea, listening to music, taking a warm bath, reading a book, and many more.


Exercise plays a huge role in the quality of our sleep. It doesn’t mean that you have to exercise before bedtime since it would only make you feel more awake. However, regular exercise helps promote the proper circulation and functioning of your body, helping you sleep better. Enjoying the sunshine outside also helps in the production of sleep hormone which is important in the quality of sleep.

Watch What You Eat and Drink

The food and drinks that we take also has an impact on our sleep. Going to bed stuffed or hungry will surely make it hard to relax because of the discomfort that you’re feeling. Aside from that, watch out for substances such as alcohol, caffeine and nicotine. These substances have a stimulating effect that takes hours before it wears off.

Try practicing these techniques and see how it helps improve the quality of your sleep and make you feel well rested in the morning.