5 Ways to Improve Your Sleep Quality

5 Ways to Improve Your Sleep Quality

Not being able to sleep is a huge problem. It can affect your life in many ways. Studies show that the lack of sleep affects your brain activity. It can negatively affect your moods, health and even cause danger to the public. Sleep deprived drivers are the cause of 1,500 deaths on the road every year.

Here are the ways you can improve your sleep quality and feel like a new person again. The tips are very simple and anyone can implement them in their lives.


5 Ways to Improve Your Sleep Quality

Research shows that people who exercise more sleep better than the ones who live a sedentary lifestyle. Working out has the ability to reduce your stress levels which can be very beneficial when you’re trying to fall asleep in bed. It’s also effective to take supplements which can help reduce stress and have a better sleep which you can get here.

In a way, exercise can let you let go of all the problems and just relax mentally. One note: don’t exercise vigorously 3-4 hours before bedtime, because that will hinder you from falling asleep.

Get a Recliner Chair

Recliner chairs offer a great way to relax and fall asleep. There are different types of these chairs. Some of them have built-in massage functions and others can be rocked.

Overall, these are the most comfortable chairs for falling asleep and getting so much needed relaxation time. Especially if you are a mother with a baby. So, you should definitely give it a try.

Cool Down Your Room

5 Ways to Improve Your Sleep Quality

Have you ever had difficulties falling asleep during a warm summer night? I mean sweating in your bed and having a hard time to breathe is not going to help with your sleeping patterns.

You should keep your room cool because it will help you to fall asleep better. You can wrap yourself into sheets for a little bit of warmth and softness. That will definitely help you to fall asleep better.


Most of you probably haven’t heard of ASMR. It’s a new phenomenon that is growing bigger and bigger every year. ASMR stands for the autonomous sensory meridian response.

The idea behind it is that when you listen to certain sounds (hair brushing, tapping, etc.) you can experience a tingling sensation that goes all the way down your spine.

So far studies show that ASMR videos/sounds help people relax and relieve stress. Even if the subjects don’t experience the actual ASMR response.

They provide everyone with a sense of calmness and intimacy that’s so much needed in nowadays world. Do realize that some people hate it and others love it. And you’ll never know which group you belong to until you try it yourself.

Lower Caffeine Intake

5 Ways to Improve Your Sleep Quality

If you’re one of those people who drink 6 cups of coffee a day and wonders why you can fall asleep at night, then that’s your problem. While caffeine itself has a short effect on your energy, it can mess up your sleeping patterns. That’s especially if you consume coffee throughout the day without truly thinking about it.

A small advice: change coffee to green tea. It has smaller amounts of caffeine but still gives you the very much needed energy bump. Also, don’t drink caffeinated liquids 6 hours before going to sleep. At the end of the day, a good night’s sleep is truly the key to a productive and energetic day.


When it comes to getting a better night’s sleep, you’ll have to try different methods to see what works for you. For some of you, the key to better sleep might be aromatherapy or yoga, to others – eating healthier. The most important thing is to try and see what works specifically for you. You’ll never know until you see how your body reacts to changes.


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