7 Best Ways to Improve Your Sleep Quality and Remain Productive Throughout The Day

Having quality sleep affects our mental and physical health. After a long busy day, it is essential to rest and charge your battery, so that you stay energetic and productive the next day.

Yet many of us struggle to sleep and keep turning and tossing all night.

An average adult typically needs between 7 to 9 hours of sleep at night. Not sleeping enough results in a loss in productivity and affects general well-being.

By changing your sleeping habits and following these tips you can improve your sleep quality and feel better in the daytime.

1. Schedule sleep-wake timing

One of the reasons for poor sleep quality is not scheduling sleep-wake timing. Go to bed at the same time and wake up at the same time each day. This help set your body’s natural clock known as the circadian rhythm.

If you stick to these times, after a few weeks you will wake up naturally and won’t need an alarm.

Also, avoid taking long naps in the afternoon. Longer naps may affect sleep quality at night. Try to take between 20 to 30 minutes of nap.

2. Avoid screens before going to bed

Exposure to light at night time makes it difficult to sleep. Smartphones and computers emit blue light that tricks the brain to think that it’s daytime and suppresses the hormone called melatonin which helps to relax and get to sleep.

Avoid the devices like smartphones and computers for at least an hour or two before going to bed. Your brain remains in an engaged and active state due to using these devices.

Instead of scrolling social media at night time, read books before sleep. By reading books you will feel tired and get to sleep fast.

3. Have a hot bath before going to bed

Another popular way to sleep better is to have a bath. Having a bath an hour before sleep relaxes muscles and calms your mind.

If you can’t take a bath at night, simply wash your feet with hot water. This will help you to relax and improve your sleep quality.

4. Don’t eat big meals late at night

The food you eat before bedtime affects your sleep quality. Avoid heavy dinners at night and give your body time to digest the food.

Eating 3 hours before going to sleep will help you to sleep better.

5. Sleep in a dark and quiet room

Your bedroom environment plays an important role in your sleep quality. Sleep in a quiet and dark room.

If you live in a place where there is a lot of traffic noise and light coming from outside, then install blackout curtains and buy earplugs.

You can also consider buying an eye mask.

6. Keep your room at a comfortable temperature

The bedroom temperature affects your sleep quality. The bedroom temperature is not the same all year. It keeps changing in summers and winters. So, maintain the room temperature by using air conditioning and heaters.

Always sleep at a comfortable room temperature. Comfortable room temperature varies from person to person. It depends on your habits and preferences. It is recommended by most doctors to keep the temperature between 60 to 67 degrees Fahrenheit for comfortable sleep.

7. Exercise daily

Exercising is a great activity for your physical and mental health and improves your sleep quality. Exercise reduces stress levels and makes you feel tired which results in improved sleep.

However, excessive exercise can lead to poor sleep. By doing it excessively you will feel pain in your body which makes sleeping difficult.

Exercise during the daytime and avoid exercising right before sleep.

Closing Words

By following the tips mentioned above you can achieve quality sleep and remain productive throughout the day.

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Originally written on Medium