Sleep Guide 101: 6 Tips to Boost Your Sleep Quality

by Garima Sharma Ms

A perfect night’s sleep is still a dream for many of us. Even after an exhausting day, when you finally get to bed, you find yourself staring at the ceiling, unable to fall asleep. The next morning you find yourself cranky and unable to perform tasks efficiently. You aren’t the only one who is suffering from a decline in sleep quality and quantity, and studies reveal that many people regularly get poor sleep. In this blog post we reveal some evidence-based tips that help you get a perfect night’s sleep.

1. Get more sunlight


Being exposed to sunlight every morning is known to improve sleep quality and length of rest. If you are facing sleep issues or insomnia, this can help get your circadian rhythm back on track. Our bodies have a natural time-keeping clock that tells us when to wake up and be active (when the sun is out) and when to go to sleep (when night falls) this is known as the circadian rhythm. So when you get some sunlight in the morning, your brain, body, and hormones are stimulated to make you stay awake in the day and naturally telling you it’s time to sleep at night. Sunlight improves energy during the daytime energy and the quality of sleep during the night. According to a study, exposure to daytime reduces the time it takes to fall asleep by 83%. 


2. Limit blue light exposure after sunset


While being exposed to sunlight during the day is good for you, being exposed to bright light during the night has the opposite effect and can keep you lying awake for hours.

This is also largely due to the impact of light on your circadian rhythm, that tricks your brain into thinking it is daytime. This reduces the secretion of sleep hormones like melatonin that are responsible for relaxing you and putting you into a deep sleep. 

Being exposed to blue light which is emitted from devices like smartphones and laptops (basically all screens) can especially disrupt your internal clock. 

To overcome this you can try:

  • Stop watching TV and keep your room in complete darkness at least two hours before heading to bed
  • Wearing glasses that block blue light
  • Using apps such as flux to block blue light from screens
  • Put your devices in reading mode/night mode if you must use them


3.Fix mid-day naps to 25 minutes


Taking long naps in the daytime impairs sleep quality. Sleeping in the daytime can mess up your internal clock and cause you to struggle to fall asleep at night. If you can’t function without a nap, try napping between 1 pm to 3 pm. Napping at this ideal time for 25 minutes or less can boost memory, improve alertness and make you more productive. Longer naps closer to bedtime can negatively affect your health and sleep quality. Drinking a cup of coffee immediately before napping can also naturally wake you up within half an hour.

4. Limit caffeine consumption


I’m sure trying to make through the day without consuming caffeine is a nightmare for most of us. Although caffeine can enhance your focus and stamina, when consumed later in the day, it stimulates your nervous system and makes it difficult for your body to naturally relax at night. In fact, consuming caffeine up to six hours before bed can significantly affect your sleep quality as the effects of caffeine linger in your system for at least 6-8 hours later. If do you crave coffee in the late afternoon, sip on decaffeinated coffee or try herbal teas or a warm glass of milk instead.

5. Have a consistent sleep and wake-up time


Try getting in the habit of waking up and going to bed mattress at similar times (yes, even on weekends). When your body gets used to a regular sleep/wake cycle, the circadian rhythm sets itself on a loop and aligns with the sunrise and sunset. In due course, you won’t even need an alarm to wake you up! Consistent sleeping and waking benefits your long-term sleep quality. You can start by waking up at the same time every day as we cannot control when we fall asleep but we can make sure to wake up at the same time by setting an alarm.

6. Try taking Melatonin supplements


Melatonin is a sleep hormone that is naturally produced by our bodies as night falls. It signals that it is time to sleep by promoting relaxation and it regulates your sleep cycle, however, its balance can be easily disrupted. Taking Melatonin supplements can help bring it back in order. Start with a low dose (1- 3 mg) and assess your tolerance, you can then increase it slowly as needed. Take a supplement around 30–60 minutes before heading to bed. Healthvit and Himalayan Organics Melatonin supplements are available online. However, it is still advised to consult your doctor before taking any form of supplements. 


Healthy sleep habits or good sleep hygiene can make a big difference in your quality of life. But, more than 30% of adults struggle to get the sleep they need making it critical to practice a relaxing bedtime ritual like a warm bath or even foot soak. It can do wonders to de-stress your body. It is better to refrain from activities that can cause your brain to get excited like watching your favorite show on Netflix, making it more difficult to fall asleep. Lastly, make sure your bedroom has the ideal sleep environment, and your mattress and pillows are comfortable and supportive. Making sleep a top priority is the first step to leading a healthy and happy life. So, don’t hesitate to contact a professional if your insomnia persists.

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About Garima Sharma Junior   Ms

3 connections, 0 recommendations, 11 honor points.
Joined APSense since, December 7th, 2019, From Pune, India.

Created on Jan 30th 2020 05:27. Viewed 410 times.


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