Tips to Help You Have a Better Sleep Quality at Night

There are times when it’s difficult to get enough sleep, but you don’t have to let that control your life. You may incorporate some lifestyle changes and adjustments to help you get the quality sleep you need every night. Below are just some valuable tips to help you achieve that.

1. Ensure That You Are Consistent with Your Sleep Schedule

The most important sleep tip is to have a consistent sleep schedule. Having a regular sleep schedule means that you go to bed at the same time each night and wake up at the same time each day. This can help you feel more rested and less stressed.

Sleep is essential for our bodies to function properly. When we have a regular sleep schedule, our bodies are able to better regulate all of our systemic functions. This can be difficult to establish at first, but it gets easier the more we stick with it. We will also feel better during the day if we have a regular sleep schedule.

2. Avoid Consuming Any Caffeine Product Starting at 2 PM

Consuming caffeine close to bedtime can make it challenging to fall asleep at night. Caffeine’s effects can last up to 8 hours. According to the Journal of Clinical Sleep Medicine, taking coffee within 6 hours of bedtime can limit sleep time by up to 41 minutes.

It can be detrimental to your sleep schedule to consume caffeine late in the day, so it’s important to avoid it after 2:00 PM.

3. Avoid Consuming Any Alcohol within 3 Hours of Bedtime

Many people use alcohol as a way to help them fall asleep. While it may help you fall asleep initially, alcohol actually disrupts your sleep later in the night. This can lead to you waking up feeling unrested.

While it may be tempting to drink alcohol to fall asleep, it is not helpful in getting good quality sleep overall. It may make you feel sleepy, but it also decreases the quality of sleep you get. Doing so before bedtime will help you fall asleep faster and sleep more soundly at times, but it will also reduce the amount of time you spend in REM sleep.

If you’re not getting enough REM sleep, it can have serious consequences for your brain and body. REM sleep helps you store and organize your memories and is also the sleep stage during which you burn the most calories. Since alcohol is high in calories and low in nutrients, it is not a good idea to drink it if you are trying to improve your sleep.

4. Exercise Regularly

Regular exercise is one of the best things you can do for your sleep. It helps to keep your body healthy and strong, as well as your heart. Getting moderate exercise each day can also help you to wind down at night and fall asleep more easily. If you have trouble sleeping, adding more exercise to your daily routine may be just what you need.

Exercising during the day can help improve your sleep quality by making it easier to fall asleep and increasing the depth and duration of your sleep. Additionally, exercise can help your body produce growth hormones essential for repairing and revitalizing your body during sleep.

5. Ensure That You Get at Least 15 Minutes of Sunlight Every Morning

Getting sun in the morning can help improve your mood and energy levels for the day. It can also help improve your sleep quality at night.

When you wake up in the morning, getting some sun exposure can help regulate your body’s production of melatonin, making you feel more awake and alert. That said, you are energetic enough throughout the day that by the time nightfall arrives, you are already tired enough to do anything else, thus, helping you get enough sleep during the evening.

Conclusion

You can do many things to improve your sleep quality at night. Some of the most important tips are establishing a regular sleep schedule, creating a relaxing bedtime routine, avoiding caffeine and alcohol before bed, and getting regular exercise. By following these tips, you can be sure to get the most consistent sleep every evening, well enough to feel energetic during the next day.

If you are looking for one of the best sleep centers in Lethbridge, look no further than our services here at Lethbridge Snoring & Sleep Apnea Clinic. We’re passionate about helping our patients achieve better sleep health, and we provide sleep testing to help understand and assess underlying sleep conditions. Call us today to book your first sleep apnea test with us.