September 29, 2021


Things You Can Do Before Sleeping To Improve Your Sleep Quality

You’ve heard the expression “Pleasant dreams” countless times in your life. Bedtime should be one of your favorite times of the day. It’s when you get to shut down and recharge for tomorrow. You can give your mind and body the rest it needs to function at its best. It’s different when you have trouble sleeping. If you are a victim of insomnia or restless nights, the thought of going to bed can fill you with dread. You want to look forward to going to bed again. Try the following tips before turning in for the night to improve your sleep quality.

Pay Attention to Lighting

Your exposure to different types of light can affect how well you sleep. You need to expose your body to as much bright light as possible during the day. Get outside, especially on sunny days, even if it’s only for a half-hour or hour. Work in a well-lit space, whether you are at home or work. Resist the urge to turn the lights off or close the shades. When darkness falls, and you’re getting ready for bed, turn the lights down low. Prepare yourself for the shift to a period of rest. Don’t have any lights on in your bedroom. As an added note, avoid the blue light that comes from computers and your phone for a few hours before bed. Your body has a circadian rhythm that acts as an internal clock. You want to set it so that it knows you should be awake during the daytime and sleep at night.

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Set Up a Schedule for Bedtime

There’s a good chance you had a set bedtime when you were a child. The same holds true if you are a parent getting your children ready for bed every night. Setting up that routine to get ready for bed is not only helpful for children. You can set the stage for a restful sleep every night as well. The ideal sleeping hours are between 7 to 9. Try to go to bed at a set time, waking up at a time that will get you the recommended hours of sleep every night. Plan your days around your bedtime schedule. Make it a priority to keep it.

Create a Relaxing Environment for Bedtime

Your bedroom should call to you every night when you are ready to call it a day. Make sure you have blinds, shades, and curtains covering your windows to make your room as darker as possible. Blackout curtains can make it feel like nighttime, even in the morning hours. Keep your room at a cooler temperature. Layered blankets can help you to be comfortable. Your bedroom should be soothing. Complete silence, a fan, or relaxing music may help put you at ease so you can drop off to sleep. There are a lot of people who can’t sleep well, or suffer from insomnia because of excessive alcohol consumption. Do you have a family member who is in this position? Consider attending al-anon meetings in Camp Verde. These support groups are specifically organised for families who have addicts.

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Watch What You Eat Before Bedtime

Resist snacking before bedtime. Don’t consume anything at least two to three hours before you turn in. You should also avoid coffee, anything with caffeine, and alcohol for the same amount of time. You want your body to be ready to wind down. You can avoid digestive issues, settle your nerves, and hold insomnia at bay.

Invest in a Good Mattress

You need a comfortable bed to sleep well. You should take the time to find a mattress that gives you the kind of support your body needs. Everyone is different. You may like a softer bed, or a firm mattress could be best for you. Consider all of your options, from an RV mattress to a mattress with all the bells and whistles. Try them out in the mattress store. When you find one that welcomes your body home, buy it.


Sleep doesn’t have to be elusive anymore. Make every night a restful experience you look forward to as you lay your head on your pillow. After establishing a healthy sleep pattern, you won’t be able to believe the difference it makes in your daily life. You’ll feel more refreshed, have more energy, and relieve your aches and pains. Getting the sleep you need can be the fuel you need to take on the challenges of life every day. Make sleep a present for yourself.

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Author name– Hannah Gilbert


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