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7 Simple Ways to Improve The Quality of Your Sleep

ways to improve your sleep quality

If you’re tired of counting sheep or find that a glass of warm milk isn’t doing the job then why not try one or all of these 7 simple tips that should help improve the quality of your sleep.

ways to improve your sleep quality

1. Keep clear of caffeine

It’s no secret that drinks containing caffeine can make it harder for you to fall asleep. Many of us think that cutting out a cup of tea or coffee just before bed will make a drastic improvement to our quality of sleep. The truth is that caffeine can stay in our systems for as long as 8 hours after consumption so even afternoon drinks can have a negative impact on our sleep. Your best option is to try to avoid drinks containing caffeine after 2pm.

2. Choose your evening meals wisely

Eating too much late in the evening can really disrupt our sleep but there are foods which can actually help you feel sleepy. When choosing your evening meal or late night snack opt for healthy food containing carbohydrates, protein and most importantly tryptophan. Tryptophan is an amino acid which your body converts to serotonin (a chemical that promotes sleep) and is found in food such as yoghurt, fish, bananas and peanuts.

3. Avoid alcohol

Even though alcohol can make some of us feel tired and sleepy it has a negative impact on your quality of sleep once you drift off. If you feel a glass of wine after a hard day at work is unavoidable try to drink earlier in the evening rather than late at night. Doing so will allow the effects of the alcohol to wear off thus improving your chances of a good night’s sleep.

4. Say yes to a long, hot soak

Taking a hot bath or shower in the evening can make you feel relaxed and help your body to get ready for bed. This is due to your body temperature decreasing once you get out of the tub.

5. Practice gentle exercise and stretching

Low impact exercise such as yoga can also help you to relax before you go to bed. You can also practise 10-20 minutes of stretching which will relieve tension and clear your mind of the day’s events. When using exercise to aid with sleep try to avoid anything too intense which get your heart racing as this will have the opposite effect.

6. Dim the Lights

Exposing yourself to bright lights in the evening will trick your body into thinking it’s much earlier than it actually is making it more difficult to feel sleepy. This is because bright lights reduce the amount of sleep-promoting chemicals your body releases. It’s a good idea to set the mood an hour or two before bedtime, this means drawing the curtains and dimming the lights.

7. Remove electronic devices

According to the Koala 4 Sleep Hacks, the light emitted by our favourite gadgets have a negative effect on our ability to fall asleep. Not only does being on your phone or sending emails distract you and keep you awake for longer but using devices before bed can also increase the time it takes for your brain to switch off and fall to sleep. If possible turn all of your electronic devices off a couple of hours before you would like to go to bed to allow your mind to fully relax.

So what are you waiting for? Incorporating just one of these easy to follow tips into your evening routine could make a huge difference to your sleeping habits and provide you with a more peaceful night, every night.

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  • Gillian Agustin

    Want to sleep well after reading this ❤️

  • March and May

    Great tips. And just in the right time. I have some trouble sleeping lately and this will definitively help.

    March and May

  • Great tips. My sleeping pattern is all over the place these days. I think I need to switch off my phone before going to bed as I’m always tempted to check Twitter and Instagram before bedtime.

    http://www.mydailywear.co.uk

  • Great tips!! x

    Audrey Adair-Keene | http://www.happilyaudrey.com

  • I LOVE taking bubble baths before bed… definitely very stress relieving and relaxing!


    Amber
    All the Cute 🎀
    Today’s Post: Alena’s Style: Blue Florals…

  • Love these tips before sleep! I love dimming the lights when it’s closer to bedtime <3

    http://www.SHVETA.com

  • WhatWouldVWear

    Such great tips, A! Luckily I don’t have sleep problems…Having a kid makes you tired! 🙂

    xoxo, Vanessa

    http://www.WhatWouldVWear.com

  • Obsessed with these tips girlie! I am definitely going to put some of them to use.

    XO, Jessi
    http://www.mywhiteT.com

  • Choosing evening meals wisely is a very good tip – I find stopping eating at least a couple of hours before sleeping has been a lot of help 🙂 Thanks for the advice on removing electronic devices, by the way!

    Gabrielle | A Glass Of Ice | Twitter | Instagram x

  • Charlie Sinclair

    Amazing tips! Definitely going to use some of these! X

  • Hi there! what I have learned is that indeed, a long hot shower/bath before bed time definitely gives me a good night sleep! I should take note on the removing electronics devices though, Pinterest usually keeps me up until late 🙂

    Have a great Sunday!
    x Josune @ Your Beauty Script

    http://yourbeautyscript.com

  • Dandy

    I always have trouble sleeping so thank you for these tips!

  • Taygen Lockyer

    I love doing a bit of Yoga before bed 🙂 it really helps loads with relaxing x

  • Fihan Ashari

    Thank your for posting this 😍 i knoe this gonna be very helpful cuz I have very problem when sleeping. I can sleep as early as I planned. I need to try so tips in this post I wish this gonna work. But I’m too afraid to take a shower before bed 😂
    I think just gonna do another tips 😉 thank you so much ❤