How to Get Better Quality Sleep in a Busy World

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I love to sleep. It’s one of the most important things we have in life, and it’s something that we can’t afford to do without. We all know that getting more sleep is good for our bodies, but what about getting better quality sleep? How do you make sure you get enough rest each night? Well, there are lots of ways to improve your sleep routine: from making your bedtime routine consistent to changing up your diet or taking power naps during the day.

Make a bedtime routine.

  • Set a regular bedtime and wake-up time.
  • Create a relaxing routine before bed, including exercise or some light reading.
  • Avoid caffeine and alcohol close to bedtime, because they can keep you awake later in the night.
  • Stay away from screens for at least an hour before going to sleep (but not during actual sleeping hours). This is important because it gives your body time to wind down from being on alert all day long! You’ll find that as soon as you turn off your phone or computer screen, chances are good that you’ll fall asleep faster than if bright lights were shining right at your face when trying desperately not to nod off while reading email at midnight on Saturday night!”

Put your phone down.

Put it on silent, turn off all notifications, and put it in a drawer or backpack when you go to bed. You don’t need to be interrupted by an alarm clock or even see the time if you’re getting enough sleep. If you do want to use an alarm clock, set it for 15 minutes before your usual wake-up time so that there is no chance of waking yourself up too early!

Don’t watch TV in bed

Watching TV in bed can disrupt your sleep due to the blue light emitted by electronic devices. The circadian rhythms that regulate our sleep patterns can be negatively affected, causing difficulties in falling asleep and waking up. Studies indicate that individuals who sit near a TV screen on weeknights tend to stay up later than those without proximity to one.

Bright blue light and other factors, such as noise, distract them, while late-night snacking keeps them awake. Consequently, insufficient sleep during the “late night” period spent watching TV or playing video games until the early hours of the morning lead to waking up earlier and increased fatigue.

Exercise regularly

Exercise is important for your well-being. It helps you sleep better and get more restful sleep, which can help you feel more energetic during the day.

Exercise doesn’t just improve your physical health—it’s also good for your mental health! The benefits of exercise include reduced stress levels and improved moods, as well as increased confidence levels overall.

When it comes to getting better quality sleep at night (and therefore feeling more rested), one thing stands out above all else: Regular activity keeps the body energized throughout its cycle so that there are fewer periods when it feels tired or sluggish; this means less time spent lying awake in bed trying not to fall asleep while watching Netflix late into the night!

Take power naps

Power naps are short, 30- to 45-minute naps that can be taken in the afternoon or evening. They’re thought to improve alertness and performance during daytime hours.

Napping for longer than an hour can actually make you feel drowsy, so don’t try to fall asleep longer than that—you’ll just end up tossing and turning with sleep deprivation instead of getting a good night’s rest.

You should take power naps when you’re feeling tired but still able to function well enough at work or school (or other activities). If you feel like taking a nap before driving home from work, go ahead! It’ll help keep your eyes open while driving home safely as well as prevent car accidents due to fatigue caused by lack of sleepiness management skills using this technique consistently throughout one’s daily routine over time until eventually adapting these habits into habits that require little effort on behalf of either party involved.*

Change your diet

To achieve better quality sleep, take the first step of altering your diet. A wholesome diet can elevate your energy levels and facilitate easier nighttime slumber, making it a worthwhile consideration for a more restful night. Here are some diet improvement tips:

  1. Avoid consuming caffeine and alcohol before bedtime. These substances hinder the body’s ability to relax, exacerbating insomnia symptoms like difficulty falling and staying asleep. Additionally, caffeine raises the heart rate, influencing sleep-regulating hormones in both humans and animals.
  2. Opt for light meals before going to bed. Avoid heavy meals like pizza or hamburgers, as they can keep your stomach full for extended periods, potentially leading to overeating later when trying to stay awake (and failing). Even if these foods seem tempting, their taste won’t be as enjoyable when consumed while already exhausted due to a lack of prior restorative measures.

Track your sleep

The best way to track your sleep is with a tracker or app. Many different apps offer this feature, but we recommend the Sleep Cycle App for Android and iOS. This app will allow you to record all of your nighttime activities and it will give you insight into how well you slept based on those activities.

In addition to allowing you to see how long each night was spent sleeping, the app also provides other useful information:

  • How many times did I wake up throughout the night?
  • What time did I typically wake up during my sleep cycle?
  • Did I have any disruptions in my sleep pattern (like bad dreams)?
  • These data points can help identify potential problems with your sleeping habits so that they can be resolved before they get worse!

Getting more and better quality sleep will improve your life.

Getting more and better quality sleep is important for your health. Sleep deprivation can lead to health problems like obesity, high blood pressure, and Type 2 diabetes. It also affects your mood, which can make you more prone to depression or anxiety disorders.

The quality of sleep directly impacts how well individuals function throughout the day and their ability to learn new information, such as acquiring new skills. When individuals obtain good quality sleep, it not only enhances their capacity to absorb new knowledge during waking hours but also facilitates effective memory consolidation. This means that they can recall and retain what they have learned without the need for extensive relearning later on.


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Alison Housten

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