The Centers for Disease Control and Prevention (CDC) estimates that one in three adults doesn’t get enough sleep at night. 

Do you fall into this category?

Even if you do manage to snag those coveted seven or more hours of zzzs a night, how sound are they? If you’re tossing and turning every few hours, you could still wake up exhausted.

Today, we’re sharing seven ways you can improve sleep quality, starting tonight. 

Ready to learn more? Let’s go!

1. Turn Off the Screens

At least one hour before bedtime, turn off all electronics or put them on sleep mode. 


The blue light they emit impedes with your body’s natural circadian rhythm, which is responsible for luring you to sleep at the right time. Charge your smartphone in the next room and make it a point to stop scrolling social media. 

2. Cut the Caffeine

That evening cup of coffee you’re used to downing? It’s time to switch it to caffeine-free hot tea.

Even in the evening, caffeine stimulates your brain and the effects can last for hours. Try a chamomile blend for an extra soothing effect. 

3. Shorten or Eliminate Naps

As children, we grew accustomed to taking an afternoon nap. Now, as over-stressed and exhausted adults, we still try to steal a little shut-eye whenever we can.

The only issue? When you doze off even for a few minutes, it confuses your internal clock. While some people can nap every day with no issue at night, others can’t. Try cutting this step out of your routine and see if it makes a difference.

4. Try a Sleep Patch

After putting on your eye mask and slipping into your most comfortable pajamas, why not give your body an extra dose of those sleep-inducing nutrients it craves?

Innovative sleep patches are easy to apply and deliver a healthy dose of compounds including melatonin, magnesium, valerian root and others.  Earl Hailey says in the article “Sleep Patches to The Rescue – How to Help Cross the Sleep Threshold” that getting supplemental melatonin before bedtime will increase your hormone levels and help you to fall asleep more easily.

5. Stick to a Routine

Used to staying up late and sleeping in on the weekends, then hitting the sack early and waking with the roosters during the week? If so, you’re making it difficult for your body to stay on track. 

Instead, try to create a routine you can stick to for all seven days. You may find that after a few weeks, you don’t need your alarm anymore!

6. Skip the Alcohol

You might believe that a glass or two of red wine before bedtime is a great way to unwind. Yet, understand how short-term those effects are.

Once the buzz wears off, you could find that your sleep is more restless than before, as alcohol inhibits your body’s natural melatonin production. It can also exacerbate symptoms of sleep apnea and snoring.

7. Prepare Your Bedroom

No one can sleep well in a bright room full of clutter and distractions. Make it a point to turn your bedroom into the oasis it’s meant to be. 

If possible, leave the television out and instead, ramp up the cozy factor. Add plenty of soft pillows and blankets, turn the temperature down a few degrees and install black-out shades. You can even diffuse relaxing essential oils, such as lavender, to really set the mood.

Improve Sleep Quality and Rest Well

Imagine waking up refreshed and ready to face the day, fueled by an awesome night’s sleep. This doesn’t have to be a dream!

Turn it into your reality by trying the above methods known to improve sleep quality. Soon, you’ll look forward to bedtime and crave the relaxing routine you’ve made for yourself.

Want more lifestyle tips you can trust? Keep reading our blog!