Healthy Living

A Quick Guide to Better Sleep Quality

Various factors are likely shaping the quality of your sleep. If you struggle to drift off, wake up in the dead of night, or feel tired despite a good night’s rest, you will likely need to make changes to your lifestyle and environment.

One or more mistakes might stop you from sleeping like a log each night. Rather than allowing the issue to persist, you must make the necessary changes to ensure you feel well-rested every day. Read this quick guide to better sleep quality.


Change Your Mattress

Sleeping on the wrong mattress might make it difficult to relax at bedtime. Also, it might cause various aches and pains due to placing excess pressure on your back, knees, hips, and shoulders. If you are not receiving the support needed each night, you might struggle to fall or stay asleep or wake up with pain or discomfort.

For this reason, you must pick a mattress that will provide your body with the support it needs every night of the week. For instance, an extra firm mattress from is a superb choice for lower back support and better spine alignment. Also, you could buy a mattress topper if you are worried it will be too firm.

Skip Daytime Naps

Everyone loves a daytime nap, but you must stop it if it comes at the cost of a quality night’s sleep. If you must nap, try to stick to 20 minutes to boost your energy levels, and don’t exceed one hour. Also, avoid napping late in the day, as it could stop you from falling asleep at bedtime.

Hang Blackout Curtains

If natural light stops you from falling asleep or wakes you up each morning, hang blackout curtains to block it out. Also, it might help to wear a sleep mask to experience total darkness throughout the night, as it will support your circadian rhythm. Minimizing bright light could make a huge difference to the quality of your shuteye, as it will boost your production of melatonin, a sleep hormone.

Turn on a Fan or White Noise Machine

If outside noise, the sound of constant, loud traffic, or general household chatter keeps you awake, turn on a fan or white noise machine when you go to bed. The gentle hum will prevent you from hearing nearby noise, which could make it much easier to fall and stay asleep. Alternatively, you could wear earplugs to enjoy total silence and ensure you cannot be disturbed by any sound throughout the night.

Don’t Use Devices Before Bed

Most people are guilty of scrolling through social media, watching videos, or reading articles before bed. While some might have no trouble falling asleep after using a mobile device, others might struggle to drift off. If you suspect your device usage is to blame, you must stop using the tech at least an hour before bed. The blue light from smartphones, tablets, and laptops can interfere with your body’s melatonin production, making it difficult to fall asleep every night.