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Potential Ways to Improve Sleep Quality

increase sleep quality


Sleep is one of the most important needs of human beings along with eating and breathing. Without getting a good night’s sleep, you can’t be ready, productive, energetic enough and emotionally balanced during the day.

Therefore, if you have been suffering from unquality sleep for a long time, then it is time to find a way to fix the problem.

Due to certain reasons, both the sleep quality and the amount we sleep have decreased especially in the last 20 years.

Tossing and turning throughout the night must be quite annoying for everyone. We all experience this situation sometimes. Unfortunately, tossing and turning during the night is a sickening habit for some of us.

As a consequence of that, waking up in the morning becomes an ordeal. A person – who starts the day with an unrefreshed and unwary mind – can not take on the world, and consequently, encounters unwelcome situations in school, business or family life.

To avoid all of these unwelcome circumstances that might happen due to poor quality sleep, we look for ways to increase sleep quality.

On the basis of this, the best methods for a good night’s sleep have been compiled below. Let’s glance at them…


Ways to Improve Sleep Quality

Beware of Waking-Sleep Schedule

Every day, getting up and going to bed at the same time is the very first step to having regular a good night’s sleep: As possible as you can, get up early and go to bed at the same time every night.

This habit is indicated as the most important point among the methods for a good night’s sleep. If you get up at the same time every day then at the end of the day you will feel sleepy.


Make Your Room Dark

You must provide a dark environment for the secretion of the hormone known as melatonin, which carries great importance in the regulation of body biorhythm. You should make your room dim before 1 hour goes to bed.

Another factor that affects the secretion of melatonin is blue light which is spreading from the screen of electronic devices. Leaving aside those devices 1 hour before going to bed will be conducive to falling asleep.


Keep your environment chilly

According to a 2004 study: sleeping in a relatively cold room is an effective way to increase sleep quality.

For a night of quality sleep, the brain and body temperature must be 1 degree lower than their normal temperature.

In this circumstance, the room’s temperature, where you sleep, should be approximately 18 degrees= 64.4 Fahrenheit to provide the best sleep atmosphere for the body.


Use your bed just for sleep

If you have been trying to sleep for 20 minutes, but failed, then you should abandon the room immediately to go to another room until you feel sleepy again.

For instance, read a book, and watch tv but don’t make these occupations in bed.


Reduce stimulants

There are plenty of stimulants that might affect the neural system, such as coke, caffeine and alcohol. Those stimulus beverages are not recommended for drinking 6 hours before going to bed.

Additionally, watch out for how much alcohol you consume throughout the day.


Avoid Alcohol

Contrary to the usual belief, alcohol is not good for excellent sleep. Even though it helps you to fall asleep, your sleep, throughout the night, will be interrupted especially during the different phases of sleep. Waking up frequently through the night indicates you are not taking a good night’s sleep.


Tarkan is an experienced health writer ( currently more than 600 articles ) and also the founder of this website namely His expertise in health stems from in-depth medical research and knowledge which he obtained over the course of many years.

Tarkan enjoys sharing factual knowledge on health, psychology and nutrition. He always aims to deliver evidence-based recommendations, provide links to related scientific studies.

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