How To Get Quality Sleep

Managing Screen Time Wisely

Tablets, televisions, smartphones, and computer screens emit blue light that can keep you awake. This is because they lower your melatonin levels, the sleep hormone. Experts recommend that you avoid electronic devices before going to bed. If you have to use the devices and screens, then consider getting special glasses that block blue light because they can reduce the impact. The best way to ensure you get quality sleep is by making your bedroom a screen-free zone.

Drinking a Warm Glass of Milk

Most people have found out that a cup of herbal tea or milk can help them sleep, but the research is not clear on how milk promotes sleep. If you want to improve your sleep quality, buy nangs cut down on caffeine, nicotine, and alcohol, especially hours before your bedtime. if you find yourself getting up at night to use the washroom, then it might be a good idea to drink fewer fluids hours before bedtime.

Avoiding Heavy Meals Before Bed

There was a recent study that found that eating three hours before going to bed can lead to waking up more in the nighttime. Eating a heavy meal before going to bed is also not a good idea because it can cause heartburn and you get discomfort that makes it hard to fall asleep. If you have heartburn issues, try avoiding spicy, fried, or acidic foods a couple of hours before your bedtime. If you are finding it hard to sleep through the night on an empty stomach, then consider a small but nutritious snack.

Taking a hot shower

You need to have a bedtime routine if you want to get quality sleep. A warm bath or hot shower in your routine is going to help because it triggers a natural cooldown process afterward. The drop in temperature is the same as that you get from your sleep-wake cycles, and it decreases the time you take to fall asleep.

Get Comfortable

After years a mattress can become uncomfortable and lack the support you need. As a pricey investment, there is a good alternative. A latex mattress topper will have you sleeping in comfort in no time. Find the best rated latex mattress toppers.

Regular exercise

Exercise is great at relieving stress and improving your sleep. There are some who find exercising close to their bedtime not ideal because it interferes with their sleep. You should try to exercise a couple of hours before your bedtime so that the core body temperature returns to normal levels.

Using aromatherapy

Certain scents like peppermint and lavender have been shown to improve sleep quality and reduce anxiety. Try aromatherapy with essential oils before bedtime to ward off stress. You can also give yourself a mini foot massage using lavender cream.

Get a journal and write down your thoughts

Some have found journaling to be great in managing stress. You should have a set time every day to not down what you have on your mind. This is going to help prevent thoughts from racing in your mind and bothering you as you try to sleep.


Make sure your home is at the correct temperature when going to sleep. Most people like to sleep in cool conditions.

Listening to music or nature sounds

If noisy neighbors or traffic is making it hard for you to sleep, then you need to mask the sound using a white noise machine or earplugs. Nature sounds have been shown to help with sleep, try out the different sleep sounds and see what works.

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