Do you wake up feeling tired and restless, even though you had a good night’s sleep? For us, it’s challenging to get enough sleep due to our busy schedules today. It is clear why sleep quality declines due to work-related stress, screen time, bad habits, and inconsistent routines.
The good news is that you can make minor adjustments to improve the quality of your sleep. This helpful tip for improved sleep will help you feel rested and focused, regardless of whether you have a small case of insomnia or simply want to wake up feeling more energised. Hiims provides holistic and integrated healthcare, emphasising that better sleep doesn’t always require medication; it often begins with lifestyle modification.
This blog offers 15 Easy Tips to Improve Your Sleep Quality and wake up refreshed every morning.
What Does the Circadian Rhythm Refer To?
The circadian rhythm is a biological clock that works within the body. It regulates a 24-hour cycle to decide when you should sleep and wake up. The length of sleep periods is influenced by the light and dark in the surroundings. For example:
- The light from the sun in the morning makes your brain less sleepy and more alert.
- At night, since there’s less light, your brain secretes more melatonin so that you’re ready to go to sleep.
This pattern also affects sleep, digestion, body temperature, and mood. It often happens that people get jet-lagged when travelling to other time zones because their natural body clock is disturbed.
Each sleep cycle, which lasts approximately 90 minutes, is composed of three basic parts.
- At the beginning of light sleep (Stages 1 & 2), your body loosens, and you feel yourself drifting into sleep.
- Stage 3 Sleep is the deepest sleep in which your body undergoes repairs and recovery.
- During REM Sleep, you have dreams. It is suitable for the mind as it improves memory, learning, and emotional well-being.
You need to go through several of these cycles every night to get proper rest.
15 Easy Tips to Improve Your Sleep Quality
- Decide on a bedtime: Make it a habit to wake up and go to bed at the same time every day, whether it’s a workday or a weekend day. It’s essential for regulating your sleep pattern and can improve your sleep quality.
- Avoid Caffeine: Enjoy your coffee in the morning, but limit caffeine intake to before 2 p.m. It stays in your body for hours and can make it difficult to fall asleep quickly at night.
- Wake up by the sun: Start your day with the sunrise sunlight. A 15-minute walk in the morning sun helps reset your circadian rhythm, which also boosts your sleep hormones at night.
- Keep Your Bedroom Cool and Dark: A quiet, dark, and slightly cool bedroom creates the perfect environment for deep sleep. Use dark curtains and keep electronics out of the room.
- Turn off your devices one hour before your bedtime: Exposure to blue light from phones and computers reduces the amount of melatonin. Allow yourself at least one hour away from your screens before bed to relax.
- Avoid Heavy Meals Late at Night: Eating spicy meals close to bedtime can cause discomfort or indigestion. Try to finish dinner at least 2–3 hours before sleeping, around 6-7 pm.
- Stay physically active throughout the day: Engage in 30 minutes of physical activity that promotes deep sleep. It’s a good idea to finish exercising well before going to bed.
- Stay Hydrated, But Not Too Late: Try to sip water throughout the day until bedtime, but avoid doing so just before going to sleep, so you won’t need to rush to the bathroom at night.
- Use a Relaxation Technique. In the evening, try deep breathing, meditation, or gentle yoga. These can help calm your nervous system and aid in falling asleep more quickly.
- Keep Naps Short: To avoid feeling tired in the evening, try to limit your naps to 20–30 minutes in the afternoon. Taking long or late naps can interrupt your sleep cycle at night.
- Establish a Pre-Sleep Routine: Select something relaxing, such as reading, listening to music, or taking a warm bath. This is a sign to your brain to start preparing for rest.
- Use Aromatherapy: Lavender and chamomile essential oils can help people ease tension and relax. Using a diffuser next to your bed can make your room more suitable for sleep.
- Limit Alcohol and Smoking: While alcohol might make you sleepy at first, it disrupts your REM sleep cycle. Smoking can also interfere with deep rest due to nicotine’s stimulating effect.
- Keep Work Out of the Bedroom: Avoid working, eating, or watching TV in bed. Your brain should associate the bedroom with sleep only, which can help you improve your sleep quality.
- Consult a Sleep Specialist if Needed: If you’ve tried these tips for better sleep and still struggle, it may be time to seek advice from a specialist. Hiims offers advanced sleep consultations and natural therapies designed to address the root cause of sleep disorders without relying solely on medications.
Conclusion
Better sleep isn’t a luxury. It’s a necessity for a physically fit and healthy life. If you take small steps, such as reducing caffeine and creating a sleep sanctuary in your bedroom, you will improve your sleep quality and wake up each morning feeling refreshed.
Always remember that keeping up your efforts leads to lasting results. And if you need personalised advice or support, the sleep experts at Hiims are there to help you sleep better, live healthier, and feel more alive.
FAQ
Q1. How can I naturally improve my sleep quality without relying on medication?
Stick to a regular sleep schedule and create a relaxing bedtime routine every night.
Q2. Are there quick tips for better sleep I can follow daily?
Get morning sunlight, exercise regularly, and keep your bedroom cool and dark.
Q3. How can one get better sleep when facing stress?
Breathe deeply, spend less time looking at screens, and limit your use of caffeinated drinks.
Q4. Can altering your diet help you sleep better?
If you skip heavy meals and avoid drinking alcohol and eating sweets, you may get a better night’s sleep.
Q5. What are the best methods for falling asleep faster?
Use the 4-7-8 breathing method, practice meditation, or treat yourself to a warm bath before going to bed.