Introduction: 10 Simple Steps to Improve Your Quality of Sleep
Feeling a little drowsy? How about down in the dumps? Believe it or not, a good night’s sleep can make or break your entire day. Follow these 10 simple steps to improve your quality of sleep.
Step 1: Be Consistent.
Starting your day at the same time can help your body adjust to a healthy sleep routine. Waking up at the same time each day will help you fall asleep at the same time each night.
Step 2: Be Active.
Getting some physical exercise in at some point in your day can improve your quality of sleep. Busy? Park a little farther away from work or school. A nice walk outside is the first step to conquering the world (but that’s for a different instructable...).
Step 3: Make Smart Beverage Choices.
Besides eating healthy throughout the day, make sure you don’t drink anything but water before heading to bed! Many other beverages (especially caffeinated ones) can make it very difficult to get a good nights sleep.
Step 4: Control the Temperature in Your Environment.
Have you ever been able to sleep well when it’s 100 degrees outside and your AC is broken? How about when it’s snowing out and you’re trying to save a little bit of money on the heating bill? Keeping the environment that you sleep in at a good and comfortable temperature is crucial for a good night’s rest.
Step 5: Avoid Bright Lights.
Don’t go towards the light! Keeping your home dim around bedtime can make it easier for you to sleep. Interesting, right?
Step 6: Avoid Blue Lights.
Again, avoid the light. Watching TV or looking at your phone screen before you sleep can actually make you feel less tired. Don’t do it.
Step 7: Relax Your Mind.
Looking for something to do now that you can’t watch TV or scroll through your phone? Try reading a good book, or listening to some relaxing music to ease your mind before catching some zzz’s.
Step 8: Join the Dark Side.
Ok, this is the tip of all tips. After living in Alaska for many years, I caught on to the black-out curtain trend. There is no sewing involved, so don’t let that stop you! Even hanging a shower curtain rod above your window will allow you to hang a black-out curtain with hooks over your window to hide any extra sunlight creeping in. Not only does this simple trick make your room darker than the dark side of the moon, but it also allows the extra sleep-deprived (or the nocturnal folks) to sneak in a nap during the day if needed!
Step 9: Be Consistent. (part 2)
As important as it is to wake up at the same time each day, it is also a great idea to go to sleep around the same time each night. This will allow your body for work into a steady routine, and even know when to start winding down so you can get some quality sleep.
Step 10: Do It All Again.
The final step is to repeat all of the above steps while not getting discouraged if the quality of your sleep doesn’t improve right away. Sleep is complex, and everyone is different. It may take some time before you notice a difference. However, don’t give up! Even those with a busy lifestyle deserve at least a few hours of QUALITY sleep each night. If you’re diligent in following these simple steps, not only will your quality of sleep improve, but also your quality of life. Goodnight and good luck!