Different Ways to Improve Your Quality of Sleep

Quality of Sleep


If you’re having trouble sleeping, it’s not uncommon. Almost 50% of Americans suffer from chronic sleep deprivation or some kind of sleep disorder. But there are things you can do to improve your quality of sleep—even if you’re not feeling tired all the time! Here are some simple tips that can help you get the rest you need:

Try progressive muscle relaxation

If you have trouble falling asleep or maintaining your sleep, progressive muscle relaxation may be useful. This is a technique that involves tensing and relaxing each muscle group in your body. You can do it while lying in bed or sitting on the couch, which makes it a great way to improve the quality of your sleep even if you don’t want to get out of bed.

Progressive muscle relaxation helps with anxiety because, whenever you feel anxious about anything—even something as simple as an upcoming exam—your body releases adrenaline into your bloodstream. Adrenaline is responsible for many positive effects on human biology; however, when adrenaline floods into our system too rapidly or remains there for too long (as happens during anxiety), it begins causing detrimental effects such as raised blood pressure and heart rate, along with other unpleasant symptoms such as nausea and dizziness. Progressive muscle relaxation helps calm down these reactions by decreasing their intensity over time; eventually, they become nonexistent altogether because they’ve been so effectively managed through regular practice!

Use sleep mouthguards

If you’re looking for a cheap and effective way to improve the quality of your sleep, using sleep mouthguards is a smart option. They help reduce snoring by keeping the airways open and improving breathing patterns, which leads to better rest. In addition, they’re comfortable and easy to clean, so they can be used over and over again. Make sure you consult with a dentist like this Narrabri dentist if needed.

Perform stress-relieving breathing exercises

One of the most effective ways to improve your quality of sleep is through breathing exercises. Breathing exercises are effective because they help you relax, which in turn can help you fall asleep faster and stay asleep longer. They are also helpful in reducing stress and anxiety levels, which may interfere with a good night’s rest.

While deep breathing is often thought of as something that must be done on purpose, many different types of breathing exercises can be utilized throughout the day and even at night for better sleep quality:

  • Relaxed diaphragmatic breathing (also known as belly-breathing) involves taking slow breaths from your diaphragm (the muscles below your lungs) while keeping other muscles relaxed so that they do not constrict or obstruct airflow. This type of breathing exercise should be done slowly but evenly with no pause between inhales or exhales; inhale through one nostril while closing off both nostrils with fingers over nose opening; exhale through opposite nostril while closing off both nostrils again with fingers over nose opening; repeat this pattern until finished.
  • 4-7-8 breathing method: Inhale deeply through your nose for 4 seconds, hold your breath for 7 seconds then exhale slowly through your mouth for 8 seconds.
  • Alternate nostril breathing: Inhale through the left nostril by closing the right one tightly with thumb and index finger; hold breath for few seconds then release the left nostril by keeping right one closed tightly again by pressing thumb against outside edge & index finger against inner edge next time you breathe out
  • Breath Counting Method: Count 1 at beginning of each inhalation, 2 during end-stage when chest expands fully & 3 when exhalation begins in preparation mode so next time take a deep breath from the abdomen instead from the upper part where weaker area lies only during sleeping hours just before bedtime

See a naturopathic doctor

One common reason for poor sleep is stress. This can manifest in a variety of ways: getting up in the middle of the night and not being able to fall back asleep, waking up early, or not feeling rested when you wake up in the morning. Stress can also cause you to have difficulty falling asleep or staying asleep throughout the night; simply put, it can ruin your quality of sleep.

If you’re stressed out by work-related problems or relationship issues with friends or family members, consider seeing an alternative health care provider such as a naturopath for stress or an acupuncturist who can help find solutions that address your concerns without resorting to harmful medications like sleeping pills or antidepressants (which may cause more problems than they solve).

Create a relaxing sleep environment

  • Keep the bedroom dark, quiet, and cool. You may want to consider using blackout curtains or an eye mask.
  • Use a comfortable mattress and pillow. A mattress should be replaced every 10 years (or sooner if you’re experiencing pain), and pillows should be replaced regularly as well. If you use a pillow top mattress, consider replacing it with an innerspring version that will provide better support for your back; this can help reduce snoring due to sleep apnea (when the windpipe narrows or closes during sleep). The right pillow can also help relieve neck pain caused by sleeping on your side or stomach—just make sure it’s long enough to support both sides of your head comfortably!
  • Use earplugs if noise is an issue in your house at night—but don’t forget about hearing protection during the day too! It’s important not only for reducing stress but also because hearing loss can cause serious health problems later on down the road (like tinnitus).

Try journaling before bed

Journaling can help you relax and let go of stress—even if you’re not a writer.

Before going to bed, write down your thoughts, worries, and plans for the next day. Then read what you wrote in the morning. You may be surprised by how your perspective has changed overnight! If journaling doesn’t come naturally to you, try writing about anything that is on your mind: something funny or embarrassing that happened at work/school; an upcoming vacation; or a thought that popped into your mind just before falling asleep (this tends to be one of the best times for me).

Try yoga for better sleep

Yoga is a great way to relax your body and mind, which can help you sleep better. It also has many benefits beyond improving your quality of sleep. There are many different types of yoga to choose from, including:

To get started, try this simple pose that helps calm the mind:

Listen to soothing sounds while you drift off to sleep

  • White noise generators are an easy way to create a steady stream of sounds that will help you fall asleep. Some come with additional features such as timers, alarm clocks, and nature sounds.
  • Fans make a great alternative. If you don’t want to use white noise or other background music, just turn on the fan and let its soothing sound lull you into slumber. You might want to consider getting one that has a remote control so it’s easier for you to adjust the volume without having to get out of bed.
  • Sound machines can simulate the sounds of nature and they’re especially helpful if other noises disturb your sleep at night—like traffic outside or loud snoring from another room in the house! They also tend not to be too expensive these days because there are lots of brands competing for your business so do some research before buying one just make sure it meets all your needs before making any decisions!

Perform visualization exercises in bed

In this exercise, you will develop the habit of associating positive thoughts with sleep. When you lie down in bed and close your eyes, imagine yourself falling asleep. Imagine a relaxing place where you feel comfortable and relaxed. Once you’re there, imagine yourself going through your day as if it were all just a dream—the kind of dream that makes it feel like you got some great sleep!

You can also do the same thing in reverse: visualize yourself waking up in the morning and going through your day as if it were all just another dream. The point is to associate sleeping with feeling good now so that when the time comes to go to sleep (which we know can sometimes seem daunting), those positive images will be what guide us into unconsciousness instead of negative ones!

There are a lot of things you can do to improve your quality of sleep

You can improve your sleep quality by doing things like:

  • Taking care of yourself and getting enough exercise during the day
  • Eating well-balanced meals at regular times
  • Avoiding alcohol and other substances that might interfere with sleep (like caffeine)
  • Keeping your room cool, dark, quiet, and comfortable at night


Now that you’ve learned a few things to try to improve your quality of sleep, it’s time to get out there and try them! If all else fails and none of these methods work for you, don’t worry—there are plenty more out there. Remember that finding what works best for each person is important; the key is just taking action towards improving your sleep if it’s something you want or need.

You May Also Like

About the Author: John Watson

Leave a Reply

Your email address will not be published. Required fields are marked *