Hair & Beauty Magazine

7 Simple Ways to Improve The Quality of Your Sleep

By Alyssa Martinez @ItsMariaAlyssa

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 practice 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 favorite 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.


You Might Also Like :

Back to Featured Articles on Logo Paperblog

These articles might interest you :

  • Country Chic Photoshoot

    Country Chic Photoshoot

    Today’s styled shoot will mesmerize you with its unique country chic style! The barn of the Marathon equestrian center was the ideal background for natural,... Read more

    9 hours, 52 minutes ago by   Eleni Balkouli
  • TokyoTreat Unboxing: Japanese Candy Dreams Come True

    TokyoTreat Unboxing: Japanese Candy Dreams Come True

    TokyoTreat recently reached out to me to check out their amazing subscription boxes, full to the brim of delicious Japanese candy and snacks! Read more

    10 hours, 51 minutes ago by   Cubiclethrowdown
  • To Abby, With Love

    Abby, With Love

    Glennon, I realize Abby is all yours.  I got a pretty fantastic feminist husband of my own.  However, your wife turned a corner for me I never thought I’d get... Read more

    12 hours, 58 minutes ago by   Amanda Bruce
  • Extra Flavoursome Red Wine Beef Stew with Bacon

    Extra Flavoursome Wine Beef Stew with Bacon

    version;"Your beef stew got standard! Must cook again!"After I have cooked this EASY healthy red wine beef stew at here for my family, my beef-loving husband an... Read more

    13 hours, 37 minutes ago by   Zoebakeforhappykids
  • Neck Bone Recipe

    Neck Bone Recipe

    I posted on my face book page that I was making my mom neck bone this weekend and I had several requests for the recipe - so, I decided to make a post of it. ... Read more

    The 15 July 2018 by   Kalamitykelli
  • Sensitive Skin Saviours: What I Do When My Skin is Super Sensitive

    Sensitive Skin Saviours: What When Super

    At least twice a year my skin freaks out, gets really sensitive, red, dry and flaky. Most products sting and it's very uncomfortable. It's only happened since w... Read more

    The 15 July 2018 by   Glossqueen
  • Building A Team Around Your Band

    So I just watched my nations team, the French team, win the world cup, and it was glorious. It got me thinking quite a bit about teamwork though and I wanted... Read more

    The 15 July 2018 by   Indiemusicpromo