According to the Centers for Disease Control and Prevention, one in three Americans doesn’t get enough sleep on a regular basis.
That means that one out of every three people you come into contact with is suffering from a lack of sleep—and there’s a good chance that you are among them.
Are you looking for a way to get better, more consistent sleep? If so, read on for eight proven tips on how to improve sleep quality.
1) Cut the Caffeine
If you have any common sense, then you know not to drink a double espresso right before bedtime. But coffee isn’t the only caffeine culprit!
Caffeine can also show up in tea, soda, cocktails, and more—so be sure to keep an eye on what you’re sipping in the five or six hours leading up to bedtime.
2) Keep It Consistent
If you’re going to bed at 9:00 p.m. one night and 2:00 a.m. the next, then your body will never have a chance to adapt to a consistent sleep schedule.
In fact, your body depends on this schedule—it’s called a circadian rhythm. Try to keep a regular bedtime—and wake-up time—so that your body knows when it’s time to sleep.
3) Try a Supplement
There are a lot of substances out there that have been scientifically proven to help you get a better night’s sleep.
Those supplements include melatonin, lavender, valerian root, magnesium, and more. Just be sure to consult your doctor before trying any new substance to help you sleep.
4) How to Improve Sleep Quality? Use the Right Pillow!
If neck or back pain is keeping you from sleeping peacefully, the problem may lie in your pillow.
Fortunately, there are pillows specially made for people to suffer from neck and back pain. Visit pillo1.com to learn more about how to sleep better with the right pillow.
5) Axe the Alcohol
One drink a night probably won’t impact your sleep schedule—but heavy drinking can confuse your body, and result in poor sleep habits.
If you’re really serious about getting a better night’s sleep, then you may want to consider cutting back your alcohol consumption.
6) Create a Nice Ambiance
If you’re wondering how to improve sleep quality, you might want to consider the environment around you.
Improvements to your sleep environment might include a white noise machine to block outside street noise; an eye mask or blackout shades to keep it dark, or lavender essential oils to help to stay relaxed and restful.
7) Power Down
Yearning for a better sleep quality? If so, then you’ll need to start “powering down” a couple of hours before bedtime.
That means putting your phone away, turning the TV off, and doing relaxing, screen-free activities, such as reading or taking a bath.
8) Consider Medication
If you’ve tried all of the above but are still wondering how to improve your sleep quality, then it may be time to consult your doctor.
Prescription medications exist for people experiencing more intense insomnia—tell your doctor about your symptoms and ask what they recommend.
Sleep Tight
Now that you’ve got all these tips on how to improve sleep quality, you are hopefully on your way to a better night’s sleep.
If you found this post helpful, be sure to check out some of the other posts on our site!
