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 through 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 there were bright lights 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.


If you’re not familiar with the science behind how light affects your sleep, here’s a quick rundown:

  • Blue light from TVs and other electronic devices can disrupt your circadian rhythms, which are essentially what control when we feel sleepy and when we wake up.
  • Studies have shown that people who sit near a TV screen tend to stay up later on weeknights than those who don’t have one nearby. This could be because they get distracted by the bright blue light emitted by their TVs as well as other factors (such as noise). They also tend to eat more snacks late at night—which keeps them awake—and wake up earlier in the morning because they didn’t get enough sleep during their “late night” period spent watching television or playing video games until 2 or 3 AM!

Exercise regularly.

Exercise is important for your wellbeing. 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 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 which require little effort on behalf of either party involved.*

Change your diet.

The first step to getting better quality sleep is to change your diet. A healthy diet can boost your energy levels and make it easier for you to fall asleep at night, so it’s definitely worth considering if you want a better night’s rest. Here are some tips on how to improve your diet:

  • Avoid caffeine and alcohol before bedtime. These substances can cause insomnia by making it harder for the body to relax, which makes it more difficult for people who suffer from insomnia symptoms such as difficulty falling asleep or staying asleep through the night (1). Caffeine also increases heart rate, which affects hormones that regulate sleep cycles in both humans and animals (2).
  • Eat light meals before going into bed (3). This means avoiding heavy meals like pizza slices or hamburgers because they will keep your stomach full longer than an apple would—which may lead up over time into overeating later on during the evening hours when we’re trying desperately not to just fall asleep but actually doze off altogether! Also remember that even though these foods might seem tasty now – they won’t taste nearly as good once consumed with exhaustion levels already low due lack adequate restorative measures taken beforehand.”

Track your sleep.

The best way to track your sleep is with a tracker or app. There are many different apps that 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 about 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.

Sleep quality affects how well you function during the day as well as how well you learn new information over time (like new skills). In addition to learning new things during the day, good quality sleep helps us remember what we learned so we don’t have to relearn it later on!

Good sleep also affects our ability to make decisions: if we feel tired when making a decision then there might be an opportunity cost associated with making that choice due simply because there isn’t enough time available in one’s life cycle where being awake could possibly help accomplish anything else instead of spending all night sleeping instead 😉


Sleep is important to health and wellbeing. Getting more and better quality sleep will improve your life. If you are struggling with sleepless nights, try these tips for getting a good night’s rest: make a bedtime routine, put your phone down, don’t watch TV in bed, exercise regularly, take power naps, change your diet and track your sleep.


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Alison Housten

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