How To Get Better Quality Of Sleep

As we are all in the digital age, it results in an adverse effect on our sleep. Here are the best tips that will ensure a better quality of sleep.

Whenever we talk about staying healthy and fit, there are a few things that instantly come to our mind. These include regular exercising, proper and healthy diet plans, protein and vitamin supplements, etc. But, we usually forget a very essential factor that affects our health that is ‘our sleep cycle’.

When we were children, we were always taught, “Early to bed, early to rise, makes a man healthy, wealthy and wise!”. But as we grow older, we get buried under a lot of responsibilities related to family and career. These responsibilities often end up making us stressed.

In such a scenario, most of the people struggle with their sleep cycle. Either, they compromise with their sleep to complete their work or they end up rolling from side to side in bed due to stress. Except for this, we are living in the digital age. Scrolling through social media feeds, chatting, and binge-watching all night has become a part of the night schedule for most of us.

All these habits result in an adverse effect on our health. From a cranky mood all day to laziness and weight gain, a bad sleep cycle has many side effects.

Also, as we are trapped in a pandemic situation, it becomes very important to keep our health and immunity at its best. It is right, that masks, sanitizers, and PPE kits are there to keep us safe from getting infected. But, you should also make sure that you are healthy from inside.

Here are some of the best tips that will teach you how to get better quality of sleep, keeping you healthy and glowing all day long.


1. Sleeping Cycle

Stick to a fixed sleeping time

Keeping track of your waking time is the most important thing. It is not possible to get enough sleep if you wake up at different times every day.

In order for your body to get used to a fixed night cycle, you will need to establish a regular wake-up time each morning. Even on the weekends, you should adhere to your schedule. It will discipline your body and sleep cycle and provide you with a good night’s sleep. Furthermore, it contributes to your overall health through a healthy lifestyle.

The moment you start waking up at the same time each day, you will naturally begin feeling dizzy at particular times during the night. This will help you establish a proper sleep schedule.

2. Avoid Daytime Sleepiness

Minimize your daytime naps

Sleeping for a very long time in the day affects the quality of your night sleep. You will face problems in falling asleep. So, make sure that you either do not sleep during the day, and even if you want to take a nap, take a small one (an hour or so).


3. Good bedding results in quality sleep

Good bed for better sleep

Your bedding also affects your sleep quality a lot. You will get good sleep if you opt for the right mattresses, bedsheets, and pillows. Look after what makes you feel comfortable and relaxed. Whenever you go to buy a mattress, select the one which feels most comfortable for you and your spine.

Use soft pillows so that your neck doesn’t feel any kind of strain. Opt for bed sheets and pillow covers that are soft to touch. Such small steps will take you much closer to quality sleep at night.

4. Put the lights off

Put the lights off for better sleep

Lights, generally, tend to create disturbance and take your sleep away. So,  whenever you go to bed, make sure to black out your room.

Turn off the lights and cover-up your windows. If you are living at a place that can’t be completely blacked out, buy a sleep mask.


5. Quiet surrounding

Quiet surrounding

Just like the lights, sounds also disturb your sleep. So, try to sleep in as quite set up as possible. If your fan or any equipment is making noise, get them changed or repaired.

Also, if possible, keep your phone volume down as well. While making sure your surroundings are peaceful you will get a better quality of sleep for sure.


6. Exercise regularly

Exercise regularly for better sleep

Exercising regularly also helps you in getting quality sleep at night. It is not essential to work out a lot, just a light exercise a few hours before bed will also do the work.

If you plan a workout routine a few hours before sleep, make sure that it is not very intense. A hardcore workout near your sleep time might end up blowing your sleep away. Hence, if you are a gym person, go to the gym either in the morning or at least 3-4 hours before your bedtime.

Read Healthy Sleep Habits Lower Heart Failure Risk, New Research Says

7. Keep a check on your caffeine intake

avoid caffeine intake for better sleep

Caffeine drinks like coffee and tea are used by many of us to stay energetic and away from sleepiness. But, too much caffeine is not good for your health as well as sleep.

So, make sure that you keep a check on your caffeine intake throughout the day. Also, try to avoid caffeinated drinks near your bedtime.



8. Eat early

eat regularly for better sleep

If you take your dinner late at night, you may face difficulty in sleeping. This is because your body will still be working to digest dinner. So, try to eat early and if possible, go for a light walk after your meal. Also, it is best for your health and sleep if you take light and easy to digest dinner.

This will not only help you in sleeping well but also keep you healthy and fit.


9. Screens Affect Sleep Quality

Stay away from screens for better sleep

Increased exposure to screen lights like your mobile phone, television, and laptop also leads to bad sleep quality. Hence, stay away from your phones and laptops before going to bed. If not for long, keep your digital equipment at rest at least half an hour before going to sleep.


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Ankita Sharma

Ankita Sharma


  1. Sleep is the number one productivity, wellness and happiness hack. I think we have all fogotten the importance of the healing properties of dark and sleep. We have become addicted to light and distraction. You have highlighted some awesome tips which can help your readers get back on track.

    This site deserves more followers and shares.

    Now, I’m going to bed.

  2. Some excellent tips for improving ones quality of sleep. I try to stick to most all of your recommendations you have listed, especially having no caffeine or eating in the evening. I always enjoy reading before sleep, which definitely helps, especially when traveling. Great Post! 🙂

  3. Sleep is so overlooked sometimes. Thank you for the helpful reminders and tips of why it is so important to rest! I have also struggled with getting the proper amount of sleep that I need but I’m learning to eat much earlier in the day and stay away from my phone before sleeping xxx

  4. These are all great suggestions, and all things I currently suck at! I always feel so much better when I am doing these things. In quarantine, I have formed some bad habits. Thanks for the reminder.

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