8 Tips for Getting Better Quality Sleep

Quality sleep is vital for maintaining optimal health and allows the body to rest, repair and restore its energy — but many people aren't getting the seven to nine hours per night recommended for most adults.¹ Though it's common to experience a restless night from time to time, chronic sleep deprivation can contribute to health conditions such as diabetes, high blood pressure, weight gain, heart disease, weakened immunity and memory and concentration issues.² Indicators of sleep deprivation include frequent yawning, irritability, excessive sleepiness during waking hours and not feeling rested, even after getting the recommended hours of sleep.²

Better sleep habits can lead to consistently better sleep. Start with these eight tips below to develop healthy sleep hygiene and encourage high-quality, restorative sleep.

1. Exercise Daily

Regular exercise can help you fall asleep faster at bedtime, sleep longer and increase your time spent in the most restorative stages of deep sleep.³ While vigorous exercise has its benefits, even a routine of moderate exercise like regular walking can positively affect the quality of your sleep.

Be mindful of when you exercise. Ideally, exercising in the morning or afternoon allows your body sufficient time during the day to reset its temperature, metabolism and cortisol levels post-workout.³ If you exercise in the evening, try to leave at least three hours between the end of your workout and bedtime.

2. Increase Your Exposure to Natural Light

Your circadian rhythm acts like a clock and uses the naturally occurring hormone melatonin to regulate your wake/sleep cycle.³ Regular exposure to at least 30 minutes⁵ or more of sunlight or bright light during the day keeps your circadian rhythm functioning optimally and can help increase the duration as well as quality of your sleep at night.⁴

Try getting outside early in the day, or opening blinds or windows to take in more natural light and stimulate melatonin production. If your opportunities for natural light exposure are limited, talk to your doctor about a light therapy device.⁵

3. Limit Naps

For many adults, a short nap in the early afternoon can provide an energy boost for the rest of the day, but long naps lasting an hour or more or taken late in the day can disrupt your ability to fall asleep easily later at night. If you choose to power snooze, limit your nap time to approximately 20 minutes.⁵

4. Pay Attention to What You Eat

A diet that includes plenty of vegetables, fruit, whole grains and healthy fats is not only good for your overall health, but can play a significant role in how well you're able to sleep. Too many refined carbohydrates, processed foods and added sugar can disrupt sleep cycles, as can spicy or acidic foods if they're causing heartburn or digestive issues.³

Aim to finish your evening meal with enough time to leave several hours between dinner and bedtime to aid digestion. A large meal too close to bedtime can negatively affect hormone production and sleep quality if you're trying to sleep while feeling stuffed. Conversely, going to bed hungry might also keep you awake. If you benefit from a bedtime snack, keep it light, such as a piece of fruit, a small bowl of whole-grain cereal or yogurt.

5. Limit Caffeine and Alcohol

Though caffeine may have its benefits, the caffeine in drinks like coffee, tea, sodas and other enhanced beverages acts as a stimulant on the nervous system and can interfere with the body's natural relaxation process if consumed late in the day. Caffeine can remain in the bloodstream for six to eight hours, making it a good idea to eliminate or limit caffeine intake after 3 p.m. to support healthy sleep.⁴

Likewise, while alcohol acts as a depressant and can help you relax initially, a nightcap before bedtime can ultimately have the opposite effect and inhibit your ability to maintain a deep sleep.³

6. Create the Right Environment

Create a bedroom environment that's conducive to sleep, paying attention to your bedding, temperature, sound and light:⁵

• Invest in a supportive mattress that fits your needs, and quality pillows and linens to match your comfort preferences.
• Set the room temperature between 65 and 68 degrees Fahrenheit.
• Minimize distracting noise as best you can, or drown it out with a white noise machine, fan or noise-canceling earbuds or headphones.
• Blackout curtains or a sleep mask can help minimize exposure to natural and artificial light that could disrupt your sleep.

7. Manage Stress and Anxiety

Falling and staying asleep is more difficult when your mind is racing with worries and anxiety. Practice stress management throughout the day and before bedtime to clear your mind and manage anxiety. Experiment with different techniques to find what works best for you, like using an app to listen to a sleep meditation; deep breathing exercises; or aromatherapy using an essential oil diffuser and a traditionally calming scent like lavender.⁶

You might also try putting pen to paper and write down your worries and problems, then set them aside. Taking a few moments to clear your mind by organizing your day or writing in a gratitude journal can also help.³

8. Follow a Routine

Send a signal to your body and mind that it's time to prepare for sleep with routine habits:

• Disconnect from smartphones, tablets, computer screens and TVs at least an hour before bedtime. Blue light from electronic devices can disrupt melatonin production and sleep patterns.⁴
• Relax your mind before bedtime with a book, audiobook, music, guided meditation or soundscape.³
• Relax your body with controlled breathing exercises, low-impact stretching or yoga.³

Consult with your doctor if you experience persistent issues with getting quality sleep, as long-term sleep deprivation can affect your health and safety, or could indicate other underlying health problems.

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Author Bio

Anne-Marie Kennedy is a freelance writer with more than 20 years of experience covering health and wellness, personal finance and real estate/investing.