4 Proven Tips to Improve Sleep Quality

Problems with sleep are very common — nearly 70 million Americans have a sleep disorder, with insomnia being the most common. Roughly 30% of the general population complains about being unable to fall asleep, waking up too early and not being able to get back to sleep, or waking up tired. While many disregard these problems as being too common to deal with, prolonged sleep disorders can lead to an inability to concentrate, poor memory, and irritability. Although sleep problems are common, you don’t have to struggle with them. And while your doctor can recommend numerous treatments, some tips will help you fall asleep more easily and feel refreshed the next morning. Discover some of these tips in the article below.

Expose yourself to bright light during the day

Ever felt drowsy in the middle of the day? It may be connected to poor lighting and how your brain responds to it. Your body knows when it’s time to sleep and to wake up, and this natural clock is known as your circadian rhythm. Bright light or sunlight during the day helps your circadian rhythm to stay healthy. Good lighting makes you more energetic during the day and reduces the time you need to fall asleep. Even if you don’t suffer from a sleep disorder, bright light exposure helps increase the amount of sleep and sleep quality. Try going for short walks when it’s sunny outside or try turning the lights on during the day.

Block out anything that can distract you from falling asleep

Just like it’s important to get a good amount of light during the daytime, it’s even more important to block out the light and noises at night. Think of your bedroom environment: there are numerous factors that contribute to the quality of your sleep. These include noise, lights, and temperature. Scientists have found out that external noise can contribute to insomnia and other sleep-related issues. If you live close to traffic, you may have woken up from sudden noises or bright lights. There are many time-proven solutions to these problems, including sleep masks or earplugs.

Limit blue light exposure at night

Blue light exposure at night is just as bad as not getting any light exposure in the daytime. You get plenty of blue light exposure from your gadgets, and modern models already have the functionality to limit this exposure. You can also wear glasses that block blue light or download apps that block or limit blue light exposure. That way your brain won’t be tricked that it’s still daytime and you’ll be able to fall asleep more easily.

Get a consistent sleep schedule

It’s a scientifically proven fact that being consistent with your sleep-wake cycle can help with your sleep quality. Our circadian rhythms may take days to get back in the loop, so try to keep better track of your sleep schedule, especially on the weekends. A perfect sleeping schedule includes waking up and going to bed at a similar time close to sunrise and sunset every day.

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