One night of bad sleep can make you feel groggy and irritated all day. If this happens regularly, it can have a much more lasting effect on your mind, body, and disposition.

Good sleep hygiene is very important both for your mental and physical well-being.

Not having a good night’s sleep a few times is normal and nothing to be worried about. However, if this persists, it may lead to insomnia. This can make you more susceptible to health evils like obesity, cardiovascular diseases, and type 2 diabetes, to name a few.

Adults between the ages of 18 and 64 need more than seven hours of sleep regularly. Yet 50-70 million people in the US are victims of sleep disorders currently.

About 9-15% of adults have insomnia (women are 40% more likely than men)!

So, if you want to eliminate sleepless nights, hit the list!

  1. Squeeze exercise into your schedule

Exercise is not only great for maintaining your health, but it also does wonders to improve your sleep hygiene.

It stimulates the production and effects of our natural sleep hormones, including melatonin. Research has shown that those who exercise fall asleep faster and have better sleep quality than those who do not.

Insomnia is especially high in women experiencing the effects of menopause as their sleep is often disturbed because of random heat flushes and other such reasons.

A study even showed that menopausal women who manage three and a half hours of exercise in a week battle these symptoms and sleep better than those who don’t.

However, don’t exercise too close to bedtime since this will stimulate you, making it difficult to relax and fall asleep. Getting some morning light and exercising then is the best and will help improve your circadian rhythm.

  1. Opt for vitamins and supplements

It’s no secret that having regular balanced meals contributes greatly to your health. Well, the same thing applies to your sleep.

Some nutrient deficiencies can lead to sleep disruptions, thereby decreasing sleep quality.

For instance, sleeplessness is often associated with calcium deficiency. Iron deficiency is attributed as one of the reasons that lead to restless leg syndrome, which can disturb your sleep.

Poor sleep may often imply that all the important nutrients are not adequately present in your diet. On the bright side, vitamins and supplements are a great way to get the right amount of ‘goodness’ into your body.

There are available supplements to boost the effects of melatonin. Valerian, magnesium glycinate, and magnesium citrate are known for relaxing your body and helping you sleep better. Supplements are an effective way to avail the benefits of such sleep helpers!

  1. Formulate a sleep schedule and stick to it

This is important to get your body used to the stipulated amount of sleep you are trying to get in a day. For an average adult, a good seven hours of sleep is optimal.

Go to bed every day at the same time. Make sure that you follow the timing during the weekend as well. This will set your body to your natural sleep-wake cycle.

If you can’t fall asleep within 20-30 minutes of hitting the bed, get up and indulge in a relaxing and not-too-stimulating activity.

Read a book or listen to something; do not turn to screens for this. Once you feel sleepy, get back to bed and get some shut-eye. Maintain consistency, which will soon improve your sleep hygiene and quality of sleep.

  1. Create a comfortable environment

You must create a comfortable environment to ensure a good night’s sleep. Keep the room dark, cool, and quiet.

All these factors are positively correlated to improved sleep quality. Reduce exposure to harsh light post-evening hours as much as possible, and refrain from using gadgets with bright screens before bed.

Invest in black-out shades, earplugs, or anything to help you sleep better. To improve your sleep quality, try relaxing activities like bathing or reading a book before bed.

Final Thoughts!

Needless to mention again, sleep is vital for your efficient functioning. And here are all the simple ways to improve your sleep quality!

However, despite trying everything, if you’re still unable to get good sleep, consult medical professionals.

Categories: Health

Nicolas Desjardins

Hello everyone, I am the main writer for SIND Canada. I've been writing articles for more than 12 years and I like sharing my knowledge. I'm currently writing for many websites and newspapers. I always keep myself very informed to give you the best information. All my years as a computer scientist made me become an incredible researcher. You can contact me on our forum or by email at [email protected].