Improve Sleep Strategies

Do you wake up after 8 hours of sleep and still feel tired all day? Do you find yourself feeling frustrated throughout the day without any apparent reason? If yes, it is your sleep hygiene that needs attention.  

Proper sleep hygiene can boost your mood, make you productive, and enhance your immune system. But how do you maintain sleep hygiene that gives you quality sleep and restorative rest in this fast-paced, busy world?   

Here are a few working strategies that strongly impact improving your sleep quality that you can implement easily.  

Fixed Sleep and Wake-up Time 

Fix Sleep and Wake up time

Not having a proper sleep schedule can disrupt your internal clock and make you toss and turn in bed. This will waste your time while not giving you a well-rested sleep.   

Hence, you should have a fixed sleep and wake-up time in harmony with your internal clock. Ideally, your sleeping time should be when you feel the most tired, and you should wake up at a time when you do not need an alarm to wake you up. You should wake up naturally to optimize the quality of your sleep.  

Keep a Check on Your Last Meal Before Going to Sleep 

You might experience discomfort if you go to bed hungry or over-stuffed. Either of these situations will not allow your body to get quality sleep. So, you must keep a check on your eating habits, particularly the last meal that you have before going to bed.   

You must strike the perfect balance between eating too little or too much. You should also eat at least 3 hours before sleeping to help your body digest the food. Additionally, you should also avoid consuming alcohol and caffeine before sleeping to get uninterrupted sleep. 

Read More: These 10 Lifestyle Changes can improve your Mental Health  

Sleep on Comfortable Bedding 

Have you ever woken up with neck or back pain because your sleeping position was not ideal? This is a common problem most people face because they ignore their bedding and sleeping posture.   

To solve this and get hours of well-rested sleep, you must identify the bedding and sleeping position that is most comfortable. For instance, if you are a side sleeper, you must place your pillow in a way that comfortably supports your neck, head, and shoulder. And if you sleep on your back, you should use a thin, soft pillow so as not to stress your neck.   

Restrict Your Daytime Naps 

If you constantly find yourself being lethargic despite taking several naps, maybe it’s time you stopped. Long naps can lead to sleep inertia, a groggy feeling you experience when your sleep is abruptly disrupted. Additionally, long afternoon naps can also affect your night-time sleep cycle. Hence, you should avoid taking long naps and limit your nap time to 20-30 minutes.  

Bathe Before Sleeping 

After a long, stressful day, all you want is to feel relaxed. And what better way to relax your mind and body than a warm shower? This will relax your tired and tense muscles and help you de-stress to get the perfect night’s sleep. Additionally, a warm bath also lowers your heart rate and blood pressure, which will prepare your body to sleep and rest well.  

Set the Right Environment for a Well-Rested Sleep 

How to improve your sleep quality

Imagine being in a noisy room trying to go to sleep. If you are tired, you may fall asleep, but chances are your sleep will be interrupted by the noise. This will make you feel groggy and irritated.  

Hence, you should set the right environment to get that uninterrupted and well-rested sleep. Your room should be dark, quiet, and relaxing, with a comfortable temperature.  

How Do You Improve Your Sleep Hygiene? 

Having a set sleep schedule where you sleep and wake up at the same time daily, avoiding using electronic gadgets like computers, TVs, and phones 1 hour before sleeping, having the right meal, setting a comfortable environment, and reducing your daytime naps are some of the ways through which you can improve your sleep hygiene.  

What Are the Common Causes of Poor Sleep Hygiene? 

Common causes of poor sleep hygiene could be both internal and external factors. Internal factors include stress, pain, work pressure, and mental health issues. External factors could be excessive screen time, a non-active lifestyle, an uncomfortable bedroom, long nap time, etc.   

Why Is Good Sleep Hygiene Important? 

Good sleep hygiene can improve the overall physiological state of your body. It can increase your daytime energy level, boost your immunity, improve your brain function, decrease stress, and improve your mood.  

How Much Sleep Does the Human Body Need? 

There are no set sleep hours that work for everyone. However, research suggests that 7-9 hours of quality sleep is ideal for adults and young adults for healthy and smooth functioning of the body and mind. 


You can fall asleep quicker, for a longer duration, with better sleep quality if you make these strategies a part of your daily routine. Additionally, working on other lifestyle improvement activities like avoiding excess alcohol and caffeine, reducing screen time, including workout sessions, and developing a healthy routine can also help you get quality sleep and restorative rest.  

However, if you still struggle with getting that quality sleep, you should visit your doctor and identify the root of the problem.  

Whatever the situation is, do not diminish the impact a good night’s sleep can have on you. It can make you more productive and healthy, give you healthy skin, and be a major mood booster.