How to Get Better Sleep

Woman sleeping

Sleep is an essential part of a healthy lifestyle. Consistent, restorative sleep is beneficial in several ways. Read on to find out how.

Nowadays, people are getting less and less sleep. The reason behind this is subjective; the most common reasons are stress, an unhealthy lifestyle, and too much screen time. Increasing the number of hours you sleep may improve your memory, immune system, energy levels, and alertness during the day.

Understanding the benefits of good sleep is important. But how can you improve your sleep quality? Let’s find out.

Have a Consistent Sleeping Schedule

Your body craves routine. When you get your body used to doing certain things at certain times, then it becomes efficient at them. It takes less effort for the body to perform such tasks. When it comes to sleep, it works the same way.

A consistent sleep schedule informs the body what time to be alert and asleep. This results in a perfect alignment with your body clock, which helps flip the body’s on-and-off switch. However, interfering with your circadian rhythm has consequences like poor sleep, low energy levels, and stress.

To maintain a proper sleep schedule, ensure you go to bed and wake up at the same time daily – including the weekends. Over time, you will notice a boost in energy levels during the daytime and improved sleep quality.

Avoid Screens An Hour Before Bed

Man staring at phone screen

Most people spend their days operating on their smartphones and computers. As much as work needs to get done, this can hurt your sleep. The blue light emitted from the screens affects the light receptors in our eyes. If you use a device late in the night, the blue light informs the receptors that it’s still daytime, leading to loss of sleep.

Countering this effect is simple: avoid using screens an hour or two before sleeping. If your work requires you to be on your screen during the night, then using the Night Light feature may help, but does not guarantee quality sleep. The longer you stay off the screens, the better your sleep quality.

Get Some Sunlight

The sun plays a crucial role in your sleep. Viewing morning sunlight within the first 90 minutes of waking up activates the light receptors in the eyes. The receptors then send messages to the brain, signaling that it’s daytime and all body functions begin. It wakes you up.

Watching the sunset has the opposite effect on the body: it triggers the release of sleep hormones, which primes the body for a good night’s sleep. Occasionally sticking to this routine will keep your body clock in check and improve your sleep quality.

However, most people reach for their devices first thing when they wake up, which exposes them to the harmful blue light. Try to avoid using your phone in the morning and witness the power of the sun.


Man stretching

Exercise has proven to provide lots of benefits both physically and mentally. It also boosts the quality and amount of sleep you get each night. Exercise triggers the release of serotonin. Although, not many people prefer exercise since it can be tedious.

Performing simple exercises like pushups and body squats for 30 minutes daily will improve your sleep quality. After a workout, you feel exhausted and want to relax almost immediately. When done at the right time, exercise can greatly improve your sleep, leaving you happier and energy-filled.

Have a Relaxing Routine

A stressful day at work or school may have an impact on your sleep. If you don’t find a way to destress, then you may find yourself staring at the ceiling throughout the night. Loss of sleep increases cortisol, the stress hormone, which is bad if you work in a stressful environment.

Meditation, reading fictional books, or even lying on your bed are some of the best ways to remove stress. Having a conversation with a loved one or solving one side of a Rubik’s cube will help remove your brain from any form of stress.

The Takeaway

Sleep is a superpower that most of us don’t take advantage of. With its immense benefits like boosted immunity and memory, it is crucial to prioritize and optimize our sleep. Having a consistent sleep schedule, avoiding blue light getting sunlight, and exercising are some of the best ways to improve your sleep quality.


How can I get better sleep naturally?

Avoid blue light or overeating before bed. Feeling stuffed interferes with the sleep cycle.

What can I drink to sleep better?

Warm milk can help improve your sleep and have a deep slumber.

What should I avoid consuming to improve my sleep? 

Avoid consuming any caffeine products as they disrupt the secretion of sleep hormones.