Health Tips And Advice: How To Improve The Quality Of Your Sleep

Getting a good night’s sleep is essential to maintaining good health, well-being and performing your best. Good sleep can be elusive when you are stressed about work or school, ill or in pain. However, there are some simple things that may help if your goal is to achieve optimal quality of sleep every night. Visit Sleep Republic for more assistance with double mattress size.


Use A Mouth Guard


Snoring is one of the main things that prevent a good night’s sleep. A snoring mouth guard can help. You can buy one in your local pharmacy or online. As these experts of snoring remedies explain, snoring is caused when the throat muscles relax during sleep, pushing up against each other and blocking airflow. Anti-snoring mouthpieces are the answer to this problem. Worn properly, they are not visible to others and comfortable to wear all night long.


Maintain A Sleep Schedule


Try to go to bed and wake up at the same time every day. Your body helps you sleep better by recognizing your body’s natural wake-up and bedtimes. Sticking to a standard bedtime helps train your brain and body into “sleep mode” which encourages more restful sleep.


Eat Dinner Earlier


Eating too close to bedtime can make it difficult for you to fall and stay asleep because your body is busy digesting food. By not eating for at least three hours before you go to sleep, you give yourself the best chance of falling asleep and staying that way all night long.


Also, when eating, there are some foods that are sleep aids. Such as:




Adding a glass of warm milk to your bedtime routine can help. A component in milk called tryptophan is known for making you sleepy. About an hour before bedtime, drink a warm glass of milk to encourage sleepiness.




If you are looking for another reason to eat oatmeal for breakfast, this may be it. Oatmeal contains both melatonin and magnesium. An increased ratio of melatonin to serotonin in the brain leads to better sleep habits while magnesium helps muscles relax so you can sleep without tossing and turning all night long.


Chamomile Tea


The herb chamomile is used by some people as a way to improve sleeplessness. You can drink chamomile tea 30 minutes to an hour before you go to bed for a better night’s sleep.


Pumpkin Seeds


If you are looking for a snack before bedtime, try pumpkin seeds. Research has shown that this can help people fall asleep faster and improve overall sleep quality. Pumpkin seeds contain magnesium, potassium, zinc, and tryptophan which all contribute to improved sleep.


Choose Your Bed


You spend about one-third of your life in bed so it is important that you choose the right mattress for you. A comfortable bed will encourage better sleep, while a worn-out mattress may cause tossing and turning all night long. Here’s what to look out for when buying a perfect mattress:




You want a mattress that is supportive but not too firm. To test for firmness, lie down on the mattress and push on it with your hand. You should feel some give but not too much. Good support means fewer pressure points on your body when you sleep which can ensure that you get a good night’s rest all night long.


Coil Count


The more coils in the mattress, the better it is for your back. The coil count number is determined by measuring the wire diameter and multiplying it by the number of wires per bundle. A higher number means more support which can be helpful if you experience lower back pain or other similar issues while sleeping.




A longer warranty means that the mattress is made with high-quality materials and offers longer-term use. While it costs more upfront, an investment in a good quality mattress can go a long way to reducing health care expenses down the road for things like back surgery if you continue to sleep on an old worn-out mattress.


Improve Your Sleep Environment


Your bedroom is your sanctuary, so make sure it’s conducive to good sleep before you hit the hay. You want to make it as calm and relaxing as possible to encourage the best sleep possible. Here’s how:


  • Keep a cool room temperature. The temperature of your bedroom should be between 60 and 67 degrees Fahrenheit. Cold temperatures will make your body believe it is time to sleep, so aim for something close to what the temperature naturally gets like at bedtime outside.
  • Limit light. Heavy drapes will ensure that there are no interruptions of light coming in through the windows. If you can’t control the amount of light in your room, wear a sleeping mask to block out as much light as possible. The darkness will cue your body that it is nighttime and allow you to fall asleep more easily.
  • Limit noise. Wear earplugs or use a white noise machine to drown out any disruptions like barking dogs, loud neighbors, traffic noises, and so on.



Retrieved from this article, sleep deprivation is terrible for your brain and also your health. Getting quality sleep is an important part of maintaining good health. If you are finding that you are waking up frequently throughout the night or tossing and turning all night, it may be time to make some changes to your routine in order to get better sleep at night. Following these simple steps can improve your sleep quality in no time.


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