Health and Fitness,  Lifestyle

Sleep Hygiene 101: 5 Crucial Tips to Improve the Quality of Your Sleep

Getting a good amount of sleep each night is just as important as following a healthy diet and doing regular exercise. Research has shown that those who suffer from poor sleep see immediate negative effects on their hormones, brain function, and exercise performance. Here are five crucial tips to improve the quality of your sleep, leaving you feeling more refreshed and alert.

Create a Nightly Routine

One of the main reasons why so many us don’t get a good night’s sleep is because we haven’t got a set nightly routine in place. Having a routine can add structure to your day and leave you feeling tired and ready for bed. Simply create a set of activities that you do each night before bed; it can make a huge difference in the quality of sleep you get. Activities such as reading a book or meditation can reduce your stress levels and leave you feeling relaxed.

Stick to a Bedtime Schedule

To improve the quality of your sleep, it’s important to stick to a set bedtime schedule. Aiding your internal clock and fitting your daily schedule to the rhythm of your body will help you drift off easier and leave you feeling refreshed. What’s more, sticking to a bedtime schedule is incredibly easy to do. Pick a time for when you want to go to sleep and what time you’ll wake up. Make sure to stick to those times as consistently as you can.

Improve Your Sleep Environment

The environment in which you sleep may be influencing your quality of sleep. There are several things to look out for, such as noise, sleep comfort level, and temperature in the room, which can all be driving forces behind how much sleep you get each night. In addition, try and reserve your bed strictly for sleep time. If you are prone to working or sitting on your bed with your smartphone or laptop, this can harm your ability to program your mind and body to go into sleep mode when getting in your bed.

Regular Exercise

There are all sorts of exercises that you can fit into your daily routine, which will improve your quality of sleep. Exercises such as weightlifting, cardio or yoga are fantastic for increasing energy throughout your day. Regular exercise helps to reduce stress and calm nerves. Not only can exercise be beneficial for your mind and body, but it can also help reduce symptoms of sleep apnea and insomnia. If exercise is not currently part of your day to day routine, simply take out 15-30 minutes of your day to conduct high-intensity (HIIT) training can make a big difference.


You may also benefit from some types of medication that are said to help with sleeping. CBD oil may be able to facilitate a good night’s sleep. However, it’s important to find the right dosage for you. If you aren’t aware of how to take CBD oil, you may be doing more harm than good. It’s always recommended to speak to a medical professional before trying CBD oil. That way, you can learn more about what it’s used for and the results it can give you.

If you suffer from a lack of sleep and are unsure about what to do, make sure that you take on board some of the tips listed to help get you back on track and in the right frame of mind. Creating a nightly routine, sticking to a bedtime schedule, as well as doing regular exercise can be just some ways to improve the quality of your sleep.


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