Sleep is an essential part of our lives, and it affects how we feel, perform at work and school, and even impacts our weight. The quality of sleep you get each night can have a significant impact on your life, so it’s worth investing in a few changes to ensure that you’re getting the best possible rest.

You know that a good night’s sleep is one of the most important things you can do to optimize your health and lose weight. So many people are getting poor quality or quantity these days, which means they lack energy for their day-to-day lives! The amount we need varies from person to person too, some need more while others are less, but everyone deserves an adequate 7+ hrs every week all year round, no matter who they are.

We put together a list of 10 ways that you can improve the quality and ease of your sleep to ensure that you’re at your best every moment of the day. From having a regular sleeping pattern, avoiding caffeine, and taking certain supplements, you can do plenty of things.

Just follow these simple tips below and experience the benefits for yourself.

#1. Increase Your Exposure To Bright Light During The Day.

Your body has a natural time-keeping clock known as your circadian rhythm. It affects all aspects of life, including sleep – helping you stay awake when needed and telling when it’s time to fall asleep at night so that we can wake up refreshed with energy for whatever comes next in our day! Natural sunlight or bright light during the day helps keep this essential bodily system healthy by improving daytime productivity (as well) while also increasing nighttime quality/slumbering hours; studies show how both daylight intake AND darkness contribute significantly towards restful sleep and their respective effects on melatonin production.

A recent study found that 2 hours of bright light exposure during the day increased sleep by an average of 80%. This is excellent news for people with sleep issues and those looking to improve their quality and quantity in general! Light therapy might not always be possible due to your location or work schedule but don’t worry – there are plenty more ways to get sunlight daily. Allow yourself some time outside each day if possible. Even 10 minutes will make all the difference when thinking about how much better we’re going through life because our bodies need this vital resource so severely.

#2. Reduce Your Exposure To Blue Light In The Evening.

Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. It tricks your brain into thinking it’s daytime and reduces hormones like melatonin which help you relax on a deep level for restful sleep. Blue lights from electronic devices emit large amounts of this type, making them worse than other colors such as red or yellow (which don’t appear very bright after sunset).

There are many ways you can reduce your exposure to blue light at night. This includes:

  • Install a blue light filtering app on your laptop or computer.
  • Wear blue-blocking glasses.
  • Turn off the television and all bright lights. 2 hours before bed.
  • Install a blue light filtering app on your smartphone.

#3. Cut Down Irregular Or Long Afternoon Sleeps.

Napping is not necessarily harmful to your sleep quality, as some studies demonstrate that those who take regular daytime naps don’t experience poor nighttime rest. However, there can still be negative impacts on one’s mental state and productivity if they nap too much or at all inconvenient times (e.g., during work hours) – even if it’s just for an hour.

According to the National Sleep Foundation, naps should be limited to no more than 30 minutes in length. They should generally take place during the early afternoon (between 2–3 pm) so that your energy levels can still last you through the later part of your day. Everyone is different, so don’t be afraid to experiment!

#4. Don’t Drink Caffeine Late In The Day.

Caffeine is a common stimulant that has numerous benefits. It’s consumed by most Americans and can enhance focus, energy levels, and sports performance in just one cup! However, consuming caffeine late at night may stop your body from naturally relaxing, leading to worse sleep quality than if you had not ingested any beforehand. A study on this subject found dramatic differences when subjects drank their caffeinated beverages 6 hours before bedtime rather than earlier or later times throughout the day.

Coffee is a great way to stay awake and energized all day, but drinking large amounts of coffee after 3–4 pm can cause insomnia or other sleep disorders in some people. Caffeine also lingers in your blood for about six hours—so if you have trouble going back to work after being out late at night (or early morning), then stick with decaf varieties!

#5. Avoid Drinking Alcohol

Alcohol can hurt your sleep and hormones. It causes or increases symptoms of bedtime snoring, such as loud breathing that blocks out noise during rest periods; it also alters nighttime melatonin production, which plays a vital role in circadian rhythms (your body’s 24-hour cycle). One study found when people had drinks at night; they experienced lower levels of natural elevations HGH resulting from drinking alcohol. This hormone has many other vital functions for overall health!). Also, alcohol can cause or worsen insomnia symptoms as it’s a depressant and makes your muscles feel relaxed, making it harder to keep them from spasming during sleep.

#6. Maintain A Cooler Temperature In Your Room.

Temperature plays a crucial role in getting the best night’s rest possible. Studies have shown that those who sleep in warmer temperatures (68°F) instead of cooler ones (65°F) obtain less deep and REM sleep. This result explains why we tend to wake up tired after sleeping in a room that’s too hot or cold for us – it disrupts the natural release of growth hormone from our bodies! Along with this, getting enough heat or light can help maintain your circadian rhythms and bring on sleep more easily.

#7. Maintain A Consistent Sleeping Pattern.

Sleeping at the same time every night is one sure-fire way to get better rest and feel well-rested in the morning (or afternoon if you like to take an afternoon nap! Your body will get used to this routine and come to expect sleep at the same time every night. This allows you to fall asleep more efficiently as well, which will help you rest better.

#8. Don’t Eat Late At Night.

When you eat, your body works to break down the food and absorb any nutrients. This can disrupt sleep if you’re still digesting while trying to fall asleep. Also, it’s harder for your body (especially in heavier individuals) to move digested food through your system while lying down for hours at a time. If you must eat late at night, try to consume foods that are easier to digest, like yogurt or fruit!

#9. Unwind & Clear Your Mind Before Going To Bed.

As long as you’re comfortable, you’ll be able to sleep better at night. If your mattress is worn out or if your sheets are itchy, then you should consider shopping around for new ones that work better for you and your needs. You should also make sure you do something relaxing to wind down before going to bed; this can be anything from taking a relaxing bath, meditating, or listening to calming music! When you’re ready for sleep, it’s time to turn off all your electronics as well – the blue light that gadgets emit keeps our minds and bodies more active, avoiding a natural winding down of the central nervous systems that allow us to sleep.

#10. Pick a comfy mattress & pillow For Your Bed.

Your eyes play a crucial role in getting the most out of your sleep. Many people have trouble sleeping because they don’t want their bedroom too dark, but you need complete darkness for your body. This is why some people use blackout shades to make their room utterly dark while they sleep. Also, if you’re having trouble sleeping and feel like your mattress or pillow isn’t providing enough support for you, then it may be time to visit a retail store and test out different options until you find something that works!

Sleep Clinic in Flemington, NJ

Sleep is one of the most important activities we do each day. When you are sleeping, your body is healing and repairing itself to be at its best when awake. Here are 10 ways to ensure you’re getting quality sleep every night to improve your overall health and well-being! Hunterdon Pulmonary & Sleep Associates has offices conveniently located throughout New Jersey that can give you more information on how they can help with any sleep issues. We offer pulmonary medicine, sleep apnea treatment, pediatric pulmonology (breathing), asthma care, and much more. Call today!