Please welcome Dr. Anthony DiMarco, MD, Medical Director and Professor of Physiology at Case Western Reserve University
Woman lies awake in bed trying to sleep.

How to Improve Sleep Quality

How to Improve Sleep Quality

You are not alone; most people don’t feel as rested as they would like. But there are measures you can take to improve your sleep quality. In the field of sleep analysis, we call this “sleep hygiene.” Read below for some foundational advice for good sleep hygiene.

Sleep hygiene is simply a term for all of the routine habits that people can use to fall asleep faster and have better quality rest. Poor sleep habits are among the most common problems in our society. We interrupt our sleep with medicines, caffeine, and work, and we overstimulate ourselves with late-night activities, such as watching television and using mobile devices. Yet, nothing is more frustrating than not being able to sleep.

For anyone looking to get a better night’s rest, improving sleep hygiene is the first step.

10 Tips to Improve Sleep Hygiene

  1. Don’t drink caffeine and avoid smoking before bedtime.
  2. Get at least 30 minutes of aerobic exercise during the day, but avoid strenuous workouts right before bed.
  3. Limit naps throughout the day. If necessary, a 30-minute nap should be enough to feel reenergized without disturbing the normal pattern of sleep.
  4. Have a light snack before bed, but don’t eat heavy meals late in the day.Read here for suggestions on healthy snacks to help you sleep.
  5. Enjoying natural sunlight for a period during the day helps regulate the sleep-wake cycle.
  6. Stick to a regular bedtime routine. This should include taking a warm bath, listening to light music, or reading to relax for at least 15 minutes.
  7. Reserve the bed for sleep. Don’t use the bed as an office, to talk on the phone, watch TV, etc.
  8. Keep the bedroom cool, well-ventilated, dark and quiet to promote sleep.
  9. Try to go to sleep and wake up at the same time every day.
  10. Don’t take your worries to bed. Leave your worries about job, school, or daily activities behind when you go to bed.

Get more helpful advice: How Screen Time Decrease Sleep Quality and 10 Ways to Stay Energized Throughout the Day.

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