How to Improve the Quality of Your Sleep

Are you experiencing difficulty sleeping and in need of tips for a good nights sleep? Read on to learn a few practical ways to improve the quality of your sleep along with an extra special recommendation at the end!

21 June 2022

  • Wellness
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Consistency is key

To improve the quality of your sleep, it all depends on when you fall asleep, and having a regular sleep schedule is the key to improving the quality of your sleep. Try to go to bed and wake up at the same time every day. Pick an optimal sleeping time that works for you and set an alarm in the morning and evening to help keep you on track and to aid the sleep process. By doing this, your body will naturally adjust to this routine, reducing the chances of oversleeping or not getting enough sleep.

So, paying attention to your bedtime routine is essential for a more comfortable and natural sleep experience. Remember, it takes the body 15 minutes on average to fall asleep, so remember to set your alarm 15 minutes before you plan to sleep.

Leave coffee for the mornings

While it is generally accepted that consuming a strong cup of coffee before bedtime is not recommended, it is worth noting that caffeine consumed earlier in the day may still be present in your system and may significantly hinder the sleep process. A typical cup of instant coffee contains approximately 100mg of caffeine, and even after five hours, roughly 50mg of caffeine may still remain in your body.

To ensure that caffeine intake is appropriately timed, it is recommended to avoid caffeinated beverages after midday, allowing adequate time for your body to metabolise caffeine before the crucial sleep time.

It is also advisable to check the labels of food and drinks carefully, as caffeine may be present in unexpected items, such as ice cream. Keeping a watchful eye on caffeine intake can significantly improve the quality of sleep and promote overall well-being.

Reducing alcohol consumption

Alcohol consumption is a widely debated topic, particularly when it comes to its impact on the quality of life, and more specifically, on the quality of sleep. While it is commonly known that alcoholic drinks can affect both the body and mind, understanding the extent of its impact on sleep is crucial.

Although alcohol can initially induce drowsiness and facilitate the onset of sleep, however, what causes poor sleep is that it has been shown to disrupt the REM cycle, which is essential for deep and restorative sleep.

REM, or rapid eye movement sleep, plays a pivotal role in memory consolidation, emotional processing, and healthy brain development. Insufficient REM sleep can lead to sleep deprivation, resulting in concentration difficulties, daytime fatigue, and impaired memory.

Therefore, reducing alcohol intake is strongly recommended to improve the quality of sleep and prevent these problems. While it may take a few alcohol-free nights to feel the benefits, it is important to maintain consistency to achieve lasting improvements. By reducing alcohol consumption, individuals can support the sleep process, enhance overall health and well-being, and improve their quality of life.

Avoid electronics before bed

Nowadays, smartphones have become an essential tool for both professional and personal purposes. However, their omnipresence makes it increasingly challenging to disconnect from them. Even when we put our phones aside, our brains often remain engaged with our social media feeds.

The overuse of screens can cause eye strain and result in decreased cognitive activity, affecting our productivity and well-being. Moreover, the blue light emitted by electronic devices, such as phones and laptops, suppresses the production of Melatonin, a hormone responsible for regulating sleep. This is particularly problematic as darkness stimulates the production of Melatonin, which makes it difficult to sleep after prolonged exposure to screens, especially right before bedtime.

Thankfully, there are solutions to this issue that don’t involve completely abandoning our devices. The key is to prioritise how we use them. For example, some people find it helpful to delete unnecessary apps or limit their time spent on social media. Others opt to have designated “screen-free” hours each day, during which they engage in alternative activities instead of mindlessly scrolling.

By reducing our screen time, we can improve our mental health and overall well-being. It’s essential to remember that smartphones are still relatively new, and we should use them judiciously and in moderation. Taking control of our usage and adopting healthy habits can help us avoid the negative effects of excessive screen time and reap the benefits of a balanced digital lifestyle and therefore, help to improve the quality of your sleep.


Finding the time and motivation to exercise can be challenging for many of us. However, research has shown that exercise is one of the most effective ways to improve the quality of our sleep. Incorporating movement into our daily routines can be beneficial, and once we establish the discipline, it can help to overcome any initial lack of motivation.

When it comes to exercising, it’s crucial to find what works best for you. This could include going for a 20-minute walk during your lunch break, attending a local yoga class, or creating a gym routine with a close friend. It’s essential to experiment with different options and choose what suits you the most.

Moderate-to-vigorous exercise has been found to reduce the time it takes to fall asleep and decreases the time spent awake in bed. Therefore, if you are struggling with your sleep pattern, a more energetic exercise option may be beneficial.

However, it’s important to note that exercising immediately before bedtime may not be beneficial for some individuals. This is because exercise stimulates the production of adrenaline, which can act as a stimulant and disrupt the sleep cycle, similar to caffeine. As a result, scheduling your workouts accordingly is vital.

In conclusion, incorporating exercise into our daily routine can have a significant impact on the quality of our sleep. It’s important to experiment with different exercise options and find what works best for us individually. By doing so, we can establish a sustainable exercise routine that helps us achieve optimal sleep quality and overall health.

Additional conditions to consider

Getting a good night’s sleep is essential for maintaining good physical and mental health. One key element in achieving this is creating an environment that is conducive to sleep. One of the most important factors in this is reducing the amount of light in your room. Exposure to light can disrupt your body’s production of melatonin, which we’ve established is crucial for regulating your sleep cycle. Therefore, it’s vital to make sure your bedroom is as dark as possible to encourage a more restful and peaceful sleep.

Another crucial factor in promoting good sleep is maintaining a cool temperature in your bedroom. When your body is too warm, it can be difficult to fall and stay asleep. Furthermore, when your body is too hot, it may trigger more frequent awakenings throughout the night, leading to a more restless and disrupted sleep. By keeping your bedroom cool, you can promote a more comfortable and restful sleeping environment.

Lastly, it’s essential to minimise distractions in your bedroom to improve your sleep quality. A cluttered or messy room can lead to feelings of anxiety and stress, making it more difficult to relax and fall asleep. It’s recommended to keep your bedroom tidy and organised, free from any unnecessary clutter, and to ensure that the room is clean and well-maintained. By creating a peaceful and calming environment in your bedroom, you can help your mind and body to relax and prepare for a good night’s sleep.

Alternative sleeping aids

Despite these pointers, we’d like to direct your attention to some additional sleep techniques that can provide ways to improve sleep and aid in the sleep process.

  • Eye masks: These are perfect for blocking out light, and will provide undisturbed sleep throughout the night.
  • Ear plugs:  An effective way of blocking out unwanted sounds, helping you fall and remain fast asleep.
  • Weighted blankets: Some studies show weighted blankets stimulate the mood-boosting hormone Serotonin, and reducing the stress hormone Cortisol, overall improving the quality of your sleep.