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Increasing Your Sleep Quality

by Paisley Hansen | 24-05-2022 07:32 recommendations 0

Getting good sleep is the foundation of a productive day. Being tired makes it hard to focus on your tasks and accomplish everything. Unfortunately, many people have low-quality sleep and aren't sure how to fix it. If you wake up exhausted every morning, you may be suffering from poor sleep. The following tips will help you improve the quality of your sleep and help you wake up refreshed. 

Have a Set Sleep Schedule

If you're wondering how to sleep well at night naturally, your first step is to have a sleep schedule. Studies have shown that going to bed and waking up at the same time every day makes it easier to fall and stay asleep. When you're not fighting to fall asleep, the quality of your sleep will improve over time. Every night, try to go to bed at the same time. It doesn't have to be down to the minute, but start getting into your sleep routine on time each night. On the flip side, have a set time that you wake up in the morning. Rather than just waking up whenever, setting an alarm and starting your day on time can make your morning routine easier. 

When you're building your sleep schedule, make sure you set yourself enough time to rest. The average adult needs around 8 hours a night, while teenagers need up to 10 hours per night. If you aren't getting enough sleep, you'll wake up tired, no matter how high-quality your sleep was. By setting a healthy rest schedule, you can start improving your sleep naturally. 

Grab a Healthy Snack

Another aspect of improving your sleep is getting a snack before bed. While this may seem silly, eating a healthy snack before bed can help you sleep better. For instance, whole grain foods such as hot cereal or crackers can boost your body's ability to produce melatonin. This neurotransmitter helps you sleep and will make falling asleep easier. Having a snack like oatmeal or cheese and crackers before bed can eliminate restlessness and help you fall asleep easily. 

One of the best nighttime snacks for your body is nuts. These crunchy little morsels are high in melatonin naturally, making them a perfect thing to grab before you hit the hay. Studies have shown that a handful of pistachios can contain around 6 milligrams of melatonin. This is more than most sleep aids contain chemically, which will help you sleep without the aid of medication. If you need help sleeping, reach for a healthy snack before bed. 

Move Your Body Regularly

Finally, having an active lifestyle will help you sleep better each night. While you don't have to be a bodybuilder to achieve a good night's sleep, moving your body regularly will help wear you out and get you ready for bed. If you have a job where you sit a lot, try to include a period of activity in your daily routine to improve your sleep quality. Something as simple as an evening walk or half an hour of yoga could help you fall and stay asleep better each night. 

In addition to helping tire you out, exercise also helps you relax. When you're stressed, it's common to lose sleep or toss and turn throughout the night. By moving your body in a gentle and nurturing way, you can reduce the amount of stress on your mind at bedtime, leading to a better night's sleep. If you can't fit in some exercise, practice some mindfulness before bed to reduce your stress. By moving your body and relieving some tension, you can fall asleep easier and stay asleep longer. 

Overall, you don't need to stress about sleep. With these tips, you can improve your nightly rest naturally. 


  • United States Of America Chaperone Paisley Hansen


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