Do you struggle with insomnia? Sleep disorders are common and can be brought on by stress, hormone imbalances, and more. Adults need at least 6-8 hours of good-quality sleep each night in order to feel refreshed and ready for the day ahead. Keep reading if you want to learn more about how to increase sleep quality!
1. Improve your sleeping environment.
Sometimes, it’s the simplest changes that can make the biggest difference in your sleep quality. Invest in a high-quality mattress, buy comfortable pillows and cozy bedding, use blackout curtains, and keep your bedroom cool. Using a noise machine can also help noise-sensitive individuals sleep better, and some people prefer using a dawn alarm clock to wake up more naturally instead of being jolted awake, which can also help you break the habit of hitting snooze multiple times each morning.
2. Stick to a consistent sleep schedule.
The best way to increase sleep quality is to go to bed and wake up around the same time every day. While getting used to a sleep schedule, you may find that you struggle to fall asleep right away. We recommend following this rule: if you don’t fall asleep within 20 minutes, get up and get out of bed. Do something that relaxes you before trying again. This helps to remove the psychological link between your bed and the frustration of sleeplessness.
3. Make a bedtime routine.
The hour before you go to sleep is very important– your body needs to be able to naturally wind down and prepare for rest. Here are some do’s and don’ts for a successful bedtime routine:
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Don’t eat large meals before bedtime
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Do avoid caffeine late in the day.
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Don’t do high-intensity exercise before bed.
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Do something relaxing– reading, journaling, listening to music, podcasts, etc.
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Don’t scroll on your phone– the blue light exposure from electronic devices disrupts your body’s circadian rhythm!
Creating a calming bedtime ritual promotes relaxation and improves mood, supporting overall stress and anxiety levels for optimal sleep quality.
4. Limit daytime naps.
If you don’t have a regular sleeping schedule, then you might be tempted to take naps, but this habit can hinder your nighttime sleep quality. A 20-minute power nap can be beneficial, however, longer naps should be avoided. A healthy diet with lots of protein can help you feel more energized throughout the day– green tea is also a fantastic option for natural caffeine; plus, it’s packed with antioxidants!
5. Try a natural supplement.
We have a great selection of natural supplements available at our pharmacy location and online on our website! Both our Sleep Perfect and Sleep Support supplements contain ingredients such as L-theanine, melatonin, passionflower, valerian extract, magnesium, and Vitamin B6. These blends of vitamins, minerals, and botanicals are non-habit-forming and enhance relaxation and your body’s natural circadian rhythm.
Now you know our best tips on how to increase sleep quality! Curious about what could be causing your insomnia? Read more about sleep issues could be a sign of a hormonal imbalance and what to do about it.