Beautifull House

6 Ways to Improve Your Sleep Quality

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As an adult, you should sleep between 7-8 hours every night for good mental and physical health. Sleeping well at night promotes a healthy lifestyle because it prevents many illnesses. But sometimes, you can’t fall asleep, no matter how hard you try. And chances are that you have been in this scenario at least once in your lifetime. You keep staring at the ceiling, tossing and turning, and having bad dreams that keep you from a peaceful sleep. When you finally fall asleep, your clock decides that it’s time for you to wake up and do your daily activities. The good news is that, in most cases, minor adjustments can transform a reckless night into a smooth rest. Pay close attention to your daily activities, because they can impact your sleep patterns. What you eat, when you go to bed, what medications you take, and what you do in the evening influence your sleep quality.

If you want to enjoy a good night’s sleep from this day on, here are some tips to help you.

Create a sleep schedule

If you can’t fall asleep easily most of the time, you might want to consider developing a sleep schedule. You must pay attention and try different alternatives to see what your body likes most. You should create a fixed program when you go to sleep and when you wake up, because if you keep changing the hours, your body can’t get used to a routine and you are more likely to have a bad time falling asleep. The recommended amount of sleep of 7-8 hours is ideal to have to feel rested and energized in the morning. Take one step at a time, and don’t put too much pressure on yourself if you don’t immediately find the success formula. Chances are high that you will not identify the right recipe from the start or stick with it in the long run, as it is challenging to implement something new. 

Creating a bedtime routine before sleep can also improve your sleeping pattern, as it relaxes your body and mind.

Choose comfortable pajamas

Pajamas can make or break your sleep, even if it is hard to believe. Wearing uncomfortable clothes made from unbreathable materials will disrupt your rest. Think about all the times when you woke up in the middle of the night freezing cold or burning up and sweating through your sheets. This is why nightwears are important. A quality pair of pajamas will keep you cozy while maintaining an average body temperature. Opt for bamboo loungewear as it’s made from a high-quality fabric, which is soft and will keep you comfortable all night. Plus, this type of clothing is both functional and fashionable!

Eat smaller meals

Alongside stress, food is a main element that impacts how well or badly you sleep. Besides creating a bedtime routine and a sleeping schedule, you should also pay attention to what food you eat before bed. You need to adopt regular eating habits to help you sleep at night, and you should also be more careful with what you eat and how much you eat. If you eat a large meal before bed, your food may not have time to be adequately digested, and you will not sleep well. You should have dinner at least 2-3 hours before bedtime. Try to integrate healthy aliments into your diet as much as possible, because it will improve your lifestyle overall. Stay away from this list of foods and drinks if you want to sleep peacefully.

  • Coffee 
  • Sugar
  • Alcohol
  • Salty Foods
  • Spicy Foods
  • Dried Fruits


Exercising regularly reduces sleep problems and helps you get perfect rest. This doesn’t mean that you need to transform yourself into an athlete if you are not. But you can integrate some healthy routines that don’t put too much pressure on you. For example, you can go for a walk at night or do some yoga or Pilates. If you convince your friends to join, you can also try jogging and tennis as they are easy to practice as a beginner. You will have a fun time with your friends, and maybe you also find another passion. Who knows? One thing is sure, exercising will lift your mood, give you a better vibe, and succeed in providing you with optimal sleep. 


Reading before going to bed is a great way to achieve better sleep. Because stress is a present part of anyone’s life, whether you want it or not, it is essential to have a pleasurable activity at night. When it’s time for bed, your mind can be racing as you keep thinking about the current day or the things you need to do tomorrow. Reading at night reduces anxiety and its adverse effects on the body, and improves your rest, because it prepares the body to fall asleep by lowering blood pressure and heart rate. If you don’t believe reading will help you, think about when you were a child and needed to hear a story to sleep. So, why not continue this ritual into adulthood? 

Make a sleep-friendly environment

It is crucial to create a sleep-friendly environment to rest well and improve your sleep quality. Although many don’t consider this aspect, a messy bedroom could give you anxiety and insomnia. The best atmosphere in your bedroom should be a safe and relaxed environment. This is why you need to eliminate any noise, choose the best temperature, and select the comfiest mattress. Lighting can also be the motive why you stay awake, so try to make your space dark and quiet. Other details to follow to have good sleep are:

  • Don’t expose yourself to TV or other electronics
  • Have a clean bedroom
  • Keep fresh bedsheets and pillows
  • Reduce noise
  • Block any light that enters the room.

Sleep works differently for everyone, so don’t worry if you can’t find your pattern from the first attempts. Experiment with different methods and see what works best for you.