7 Proven Tips for Increasing Your Sleep Quality

1. 7 Proven Tips for Increasing Your Sleep Quality Around 60 million Americans suffer from a chronic disorder of sleep. Don’t wait around if you believe you are one of the millions of patients yourself. Have you ever experienced waking up extremely tired in the morning? Are you having trouble falling asleep? This means that your sleep quality might be seriously affected. The quantity of sleep that you get doesn’t always determine the quality of sleep. When you notice all symptoms of being deprived of sleep, it’s time to act upon it. You should start by getting informed about sleep disorders and methods that could increase your sleep quality and bring it to a normal value. This short article will include seven tips that may help anyone who is having trouble sleeping well at night, regardless of the cause behind this issue. 1.Treat any sleep disorders Before applying any tips in this article, you should seek medical advice and hear the opinion of a doctor. Your lack of sleep quality or going sleepless through the night can be results of serious sleep problems. You need to rule these out first, as they require medical sleep remedies, instead of natural ones.

2. Insomnia or apnea are sleep disorders that should be detected and treated accordingly by a doctor. Such affections shouldn’t be treated without consideration because they can lead to other conditions such as heart diseases 2.Stay away from foods or drinks that could interfere with your sleep quality Eating heavy foods or drinking caffeinated beverages before sleep could drastically reduce your sleep quality. Because your body will be busy with digesting the foods and absorbing the caffeine, you will find it troubling to fall asleep. Wasting a couple of hours on falling asleep alone could have a tremendous impact on how rested you wake up in the morning. A good night’s sleep is dependent on how early you take your last meal of the day and what this meal consists of. Implicitly, a bad overall diet could lead to sleep disorders, so it’s not about what you eat before going to bed alone –it’s about what foods you consume throughout the day. Drink coffee in a bad moment of the day and your entire sleep routine can be affected. 3.Take lighter evening meals If you consider that your overall diet is a healthy one, yet some foods still influence your sleep quality, you will have to put together lighter meals in the evening. Throughout the day, your body has the needed time to digest what you ate, but during the night, it will be preoccupied with digesting your last meal and absorbing the much-needed nutrients from it. Avoid giving your body too much work to do before bed by choosing the appropriate foods. The perfect time to take your evening meal would be 3-4 hours before going to bed. Choose foods such as almonds, turkey meat, kiwis, fatty fish, white rice or other protein- and melatonin-rich ones. Be careful about portions though. Eating too much will lead to poor sleep quality. 4.Make your environment sleep-inducing Your bedroom plays a great role in improving your sleep quality. You need to prepare it for having an uninterrupted session of rest. Start by cleaning out the clutter. Clutter is often distracting, and it can make you feel unsettled and stressed. Make sure that the environment is quiet. Light sleepers can be robbed of their good night’s sleep by the tiniest noise, so keep your window and door shut. Considering the latest advancements in technology, you can use an app that generates sleep- inducing sound frequencies. Sleep Automatic is just one example of many. Take your time getting informed about each and choosing the one that seems the most appropriate for your situation. It can act as an additional sleep aid, but not as an insomnia cure. 5.Avoid napping No matter how difficult it may be to stay awake during the day when you are exhausted from being deprived of sleep, it’s best to make an effort and avoid napping. If you manage to sleep a couple of hours during the day, your circadian rhythm will be affected, and it will contribute to facing difficulty falling asleep at night.

3. Keep yourself occupied during the day and avoid activities that encourage sleeping (e.g. watching a movie). You can go to bed earlier to compensate for the tiredness that you’ve accumulated over the last days. 6.Reduce blue light exposure You should get rid of any electronic devices that generate blue light (e.g. your TV). Blue light can affect the body’s production of melatonin, which will lead to wakefulness instead of sleepiness. Ditch the electronics and keep the bedroom dark. Any type of light is correlated with waking up – this is why you want the room darker. Since most people can’t get rid of their phones, it’s best to have it on the desk, switched on silent and facing down. This way, you won’t be bothered by notification sounds or your phone lighting up each time you are contacted. Sleeping with a night-light won’t lead to any good results, so try to make a habit out of sleeping in a pitch-dark environment, since the body itself is built that way. 7.Take a relaxing bath before going to sleep This step is definitely underrated by all those who are dealing with insomnia. A warm bubble bath before sleep can soothe your senses and encourage your body to relax completely. You can use a lavender-scented candle or bath bomb for aromatherapy purposes. If you do this daily, your body will start associating the smell of lavender and the warmness of the bath with going to sleep, thus resetting your circadian rhythm and bringing it on the correct path. Pair that with a cup of chamomile tea along with a sleep-inducing environment and you are very likely to fall asleep faster. If you suffer from a diagnosed sleep condition, use this method in combination with your prescribed treatment for the best results.