How to improve your sleep quality now

How to improve your sleep quality

Do you know that improving your sleep quality has a lot to do with the quality of your health? When you know how to improve your sleep quality it will help you to immune yourself against Alzheimer’s disease. Which could be caused by having poor sleep quality.

Improving your sleep quality is all about having better sleep hygiene which will help to keep you refreshing and looking good after bedtime. That is why it is advisable to avoid frequently interrupted sleep which could lead to depression and anxiety. Which is not good for your health at all. That is why an occasional night without sleep can make you feel tired and irritable the next day. Which could be justified by studying sleep mechanisms. On the aspect of what you need and don’t need to have good sleep hygiene and improve your sleep quality.

Do not take excess caffeine

Taking snacks and tea containing caffeine is very good because it keeps your central nervous system activity. But when you take them excessively especially a few hours before bedtime it could cause a lot of damage to your sleep quality. Caffeine is a well-known body stimulant that could fight against the substance in your body that promotes sleepiness called the adenosine receptor. Which could result in having poor sleep quality over the night? For this reason, it is advisable not to take any food, beverages, or snacks containing caffeine at least 5 hours before bedtime if your want to improve your sleep quality, because it takes a minimum of 3 or 5 hours before your body completely absorbs its effects. Which I know you won’t want to salvage your good sleep quality for.

In addition to this, research studies have reviewed that consuming caffeine 6 hours before bedtime reduces your total sleep time by 1 hour.

Caffeine both has a positive and negative impact on your body. The positive effect is that it is a very good body alerting agent. Meanwhile, the negative impact is that it delays the timing of your body clock.

Which in turn will impact badly on your body’s total sleeping time? This causes you to lose the great benefit of deep sleep to you.

Improve your sleep quality with glycine

Glycine as a neurotransmitter help to improve the perfect functioning of cells in the brain. Which affects your mood, relief you of stress and anxiety level, and also your sleep quality. Protect yours against muscle loss.

Glycine is one of the most perfect effective, safest, and inexpensive supplements for enhancing better sleep quality.

Glycine improves the body flow of blood to all parts of the body, therefore, reducing the body temperature to normal. Which will help your move more slowly into deep, slow-wave sleep?

Stay Away from Electronics Before Bedtime

If your sleep is badly affected. It would be a nice idea if you keep work materials like your computer and television away from the sleeping environment.

Try to Disassociating your Worries with Sleep

If you associate an issue with anxiety about your sleeping. Disassociating between bedtime would be a good idea.

Whether you are trouble by anxious thought racing through your minds. Knockout by a negative feeling that makes you unable to close your eyes.

Good Sleep is an Indicator of Wellness

You need good sleep because it is a vital indicator of your overall health and wellness. Therefore your sleep quality will always remain an essential aspect of your well being you must place a serious check on. If you want to continue to enjoy the healthy you all the time.

Another aspect of your sleep quality you must keep an eye on is your circadian rhythms. I mean your body clock which controls the time your body needs rest. In other words, when you really need to get to sleep which is controlled by the part of your brain called the hypothalamus. Your circadian rhythms will likely change as you get old. That said, other factors such as lightness and darkness can affect your circadian rhythm(internal body clock) too.

The darkness during bedtime encourages sleepiness

When it is dark during bedtime. Your eyes send signals to your hypothalamus that it is time to have a deep rest. While your brain in turn signals your body to release melatonin. Which makes you feel sleepy. Staying awake late at night can also disrupt your circadian rhythms.

Good Sleep keeps you smart during the day

If you stay awake late at night past your usual bedtime. Your brain automatically triggers your circadian rhythms signally your body. That it is time to go to bed and have some deep rest.

If you feel drowsy and weak. It may mean your internal body clock has been triggered to send you to bed. So taking a little sleep will be a very good choice to make. Afterall having a good sleep at night will help you stay smarter during the day.

Which will promote a better feeling of alertness during the day? The better your sleep quality becomes. The better you will feel. Most adult’s dip-in energy occurs after lunchtime or in the middle of the night.

If you feel energized and drowsy at the same time every day. You have your circadian rhythms to thank. Well, what actually is this circadian rhythm? It is simply your internal body clock that regulates your sleeping and waking cycle each day.

Poor sleep a night makes you feel sleepy the next day

When you’re sleep deprived you will notice a trigger by your circadian rhythms. Which signals your body that it is time to sleep. To feel sleepy or alert.

The more time you spend building better sleep hygiene. The better your sleep quality will become and overall health condition.

Using good Bedding could Help to Improve your Sleep Quality

Sleeping on good bedding could help to improve your sleep quality. If you need some blanket that could provide you with comfortable sleep, breathable, and odorless. Then going for wonderful bedding material like Esinfy gravity blanket would be your best bet with a classic hanging design very nice and comfortable it four corners are equipped with hanging sling for your convenience of the external quilt cover. Get a better bedding material and you will see the difference in your sleep quality sooner.

Reducing your sugar intake

Taking the proper quantity of sugar is associated with good health. Keeping a check on the level of sugar your body consumes can help improve your sleep quality too. As said by the National Sleep Foundation.

Keep yourself exposed to bright sunlight in the morning

Get a short walk and expose yourself to bright daylight. Getting some sunlight in daily can help your body to generate more vitamin D. Which is important for physical and mental health and promote less stress and anxiety. Which amounts into a good sleep quality for you.

Exercise daily

Exercising daily can promote quality sleeping hygiene. Doing what you love doing best is good, but what about your health? Why not maintain a daily exercise schedule. Which is closely associated with the quality of your sleep?


Daily exercise can improve your sleep quality by stimulating an increase in your body temperature. This post-exercise drop in temperature helps to increase the chances of falling asleep. Daily exercise reduces arousal, anxiety, and depressive symptom.

That may increase your chances of getting insomnia. Lastly, exercise may improve your sleep quality by its impacts on your circadian rhythms ( body clock ).

To some people exercise can help to improve your mood and decompress your mind. Sometime people may ask. How much exercise do they need for better sleep?

The truth is that people who engage in a minimum of 30 minutes of moderate aerobic exercise daily. Can stand a chance of seeing the difference in there sleep quality that same night.

Your bedtime and sleep schedule affect your emotional, energy level, well being, mental performance, and sharpness at work.

Exercising can contribute to a better and sound restful sleep for you. And has a high chance of controlling your stress and anxiety levels.

Promote your sleep with Banana intake at bedtime

Banana is very rich in amino-acid called tryptophan. When this amino-acid is consumed by our body it gets to turn into melatonin and serotonin. Melatonin helps in improving the chances of falling asleep. Which in turn gives you a good night’s rest.

Melatonin promote sleepiness

Hence melatonin assists our body in keeping its internal clock properly regulated. A reduced level of melatonin in your body makes it harder to fall asleep.

Avoid excesses alcohol and eat light food

Taking too much quantity of alcohol may hamper your sleep quality. Food that is spicy or fatty is hard for the stomach to digest faster. Avoiding them altogether before bedtime would be appropriate for you.

While taking snacking wisely before bedtime can help you to promote good sleep hygiene. The reason is snacks are very light and easy for your stomach to digest.

You should know that going to bed with an empty stomach is not really good. As this can also keep you awake throughout the night. Therefore taking something light can help keep your body sound and prepared for bedtime.

Keeping your circadian rhythms in check

if your circadian rhythms ( also known as your sleep/wake cycle) in check will helps to facilitate your sleep quality. Likewise, taking a protein-rich breakfast. This increases your strength and energy to stay active and carry out your daily routine effectively.

For that reason, exercising daily and keeping to regular bedtime will help to keep your circadian rhythms in check. To avoid poor sleep quality. Which will help you maintain good sleep hygiene?

In summary, avoiding excessive intake of beverages containing caffeine could help a lot to improve your sleep quality and don’t forget to exercise daily as it helps improve your sleep hygiene as well even avoiding too much sugary food helps too So always keep your circadian rhythms in check to help improve your sleep quality for a healthy you.

What is your opinion on how to improve your sleep quality? If you have any. Please I would love to know about them too through the comment section below. Thanks for reading and have a good day.

About emediongjoseph

I am a writer by heartbeat, my mission is to give you quality tips on health, blogging and business. Feel free to talk to me concerning issues on this topic.

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Somraj Mondal
Somraj Mondal
7 months ago

Very good Brother. This article is very very good, We have to know the importance of Sleep for a healthy living.