6 Simple Ways To Drastically Improve Your Sleep Quality

6 Simple Ways To Drastically Improve Your Sleep Quality

January 02, 2019 1 Comment

Falling asleep may seem like an impossible dream when you’re awake at 3 a.m, but  getting good quality sleep is more under your control than you might think. Following healthy sleep habits can make the difference between restlessness and restful slumber.

If you’re one of the 10 million Australian's that suffer from some form of insomnia, you likely wake up feeling restless, tired and exhausted. Often, electronic devices are to blame for poor sleep habits and schedules. Scientists have unearthed a link to electronic devices emitting blue light and sleeplessness.

If you suffer from poor quality sleep, or are really wanting to dial in your sleep quality and efficiency, here are six easy tips you can implement today to help improve your overall sleep quality, fall to sleep sooner, stay asleep longer, and wake up full of energy ready to crush the day!

1. Exercising 

Do you workout before bedtime? If so, you may be experiencing an adrenaline rush before going to bed, which will keep you awake longer. Our bodies are designed to embrace this rush in the morning, helping fuel our daylight hours. Regular exercise is essential, but move your exercise schedule up a few hours or to the first part of the day.

exercising before bed

 

2. Establish a Pre-Bed Routine 

Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. Take a bath (the rise, then fall in body temperature promotes drowsiness), read a book, or practice relaxation exercises. Avoid stressful, stimulating activities—doing work, discussing emotional issues. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness. If you tend to take your problems to bed, try writing them down—and then putting them aside.
Top-Tips-For-A-Relaxing-Bath

 

3. Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep

As any coffee lover knows, caffeine is a stimulant that can keep you awake. So avoid caffeine (found in coffee, tea, chocolate, cola, and some pain relievers) for four to six hours before bedtime. Similarly, smokers should refrain from using tobacco products too close to bedtime.

Although alcohol may help bring on sleep, after a few hours it acts as a stimulant, increasing the number of awakenings and generally decreasing the quality of sleep later in the night. It is therefore best to limit alcohol consumption to one to two drinks per day, or less, and to avoid drinking within three hours of bedtime.

caffeine cup of coffee

 

4. Turn Your Bedroom into a Sleep-Inducing Environment

A quiet, dark, and cool environment can help promote sound slumber. Why do you think bats congregate in caves for their daytime sleep? To achieve such an environment, lower the volume of outside noise with earplugs or a "white noise" appliance.

Use heavy curtains, blackout shades, or an eye mask to block light, a powerful cue that tells the brain that it's time to wake up. Use Red LED night lights and Seep Enchancing Light Bulbs for bedroom lighting, it not only promotes great sleep but creates a relaxing mood lighting for the bedroom.

Keep the temperature comfortably cool—between 15 and 23°C—and the room well ventilated. And make sure your bedroom is equipped with a comfortable mattress and pillows. (Remember that most mattresses wear out after ten years.) Also, if a pet regularly wakes you during the night, you may want to consider keeping it out of your bedroom. 

limit your bedroom activities to sleep and sex only. Keeping computers, TVs, and work materials out of the room will strengthen the mental association between your bedroom and sleep.
Mood Lighting Installation in Bedroom

 

5. Turn Off Devices 

Turn off electronic devices at least two hours before bedtime to ensure that your body receives the signal that “light” is winding down and it needs to start lulling itself to sleep. Traditionally, our circadian rhythms respond to the sun rising and setting, but modern-day electronic devices send the signal to the brain that it is still daylight out, which makes it harder for our bodies to go to sleep. Can’t break away from electronic devices with your work? No problem. BlockBlueLight offers blue light blocking glasses, which help eliminate the blue light that triggers our brain to stay active, alert and awake longer.

 looking at phone screen block blue light

 

6. Improve Your Sleep Schedule

Do you go to bed at a different time every night, depending on the shows you’ve been watching, or plans that you have? If this is the case, then this is the first thing you need to remedy to achieve the perfect rest you need. Our bodies have an internal clock that means we expect to sleep at a certain time each day. If sleep times are continually disrupted your sleep is very likely to suffer as a result.

Force yourself into a strict sleep schedule with the same sleep times and wake times each day, and soon your body will get used to resting when you need to. However, make sure you don’t break this habit on the weekends as you’ll risk undoing all your hard work.

 sleeping woman and alarm clock bedroom home.



1 Response

Julie
Julie

January 12, 2019

Thanks for this article. I do most of the suggested items, however, in this hot Sydney weather my sleep is suffering badly. Could you write about how to get good sleep on hot nights, especially if there is no air conditioning? Would greatly appreciate it.

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