5 Proven Tactics that can improve the Quality of Your Sleep

Danson mwangi mathenge
4 min readJun 25, 2020

Sleep is an integral aspect of your day to day key life aspects. Having a good night’s sleep has effects on your mental and physical health. Additionally, sleeping less than 8 hours per day will make you obese and less productive.

Struggling to get sleep as you watch the clock tick minute by minute at night is stressful. More so, your bed may feel like a stack of hay. Annoying it is! However, there is a shed of light.

Following these tips will help improve the quality of your sleep.

1. Avoid Caffeine, Alcohol

Caffeine is a stimulant and raises your energy levels. Drinking coffee at night will make you alert eventually, you will struggle to get sleep.

More so, caffeine stays in your bloodstream for more than 8 hours. Thus, do not take caffeine earlier than 3 pm.

Although alcohol enhance quality of sleep, overindulging is not advisable. The more you consume alcohol, the more you are addicted to it.

That means that if you miss hitting a bottle at night, you will find it tough to get enough sleep.

2. Adopt Same Sleeping Patterns

You have to have a consistent sleeping schedule for you to get quality sleep. Meaning you have to sleep and wake up at the same time.

Without following this schedule, you may disrupt your biological sleep clock.

3. Have a Comfortable Sleeping Environment

Sleeping in a stuffy, less ventilated room will have a toll on your quality of sleep. Also, to have a good night’s sleep, make sure your bedroom has minimal destructions such as loud music.

Moreover, make sure your bedroom is dark either by covering your windows. By doing this, you enhance the production of the sleeping hormone melatonin.

Acquire comfortable beddings such as a right mattress and pillow. You don’t want to feel as if you are sleeping on hard rock and laying your head on a pile of thorns.

4. Avoid using light-emitting electronics

Avoid watching television and scrolling your phone 2 hours before your sleeping time. Telephones and televisions emit blue light, which disrupts your sleep. Additionally, the blue light suppresses the sleeping hormone.

In short, the excess light produced by phones and televisions makes it hard for you to get quality sleep.

Similarly, avoid watching your favorite show or checking your emails before sleep. The excitement that may arise from this may shrink the quality of your sleep.

5. Lessen Your Naps during the Day

Unless you work at night or sick, it is healthier not to sleep during the day. At most, only have 20 to 30-minute naps during the afternoon. More so, these naps should not come after 4 pm.

Why? Sleeping during the day may deprive you of the quality and quantity of your sleep during the night.

Likewise, having long naps during the day may interfere with your body’s internal sleep clock.

Additional Healthy Tips

a. Exercise

Excise will not only make you healthier but by doing this, you will improve the quality of your sleep.

However, this is the catch. Do not exercise just once and expect instant results. Exercise for at least 30 minutes a day continuously, and at the long run you will see the result.

b. Never Drink Any Liquid for At Least 3 Hours before Sleeping Time

Taking fluids at night makes you frequently urinate at night. A condition we define as nocturia. Also, frequently urinating at night will disrupt your sleeping pattern. You are thus depriving yourself the much needed quality sleep.

c. Avoid Brain Clog before Retiring To Sleep

Do not go to bed when stressed up or when thinking hard about something. Rolling on your bed as you try to catch some sleep will add more stress on you.

You can either do so some yoga or meditate to freshen up your mind.

d. Do not take sleeping enhancing medications

Though unpopular to many, taking sleeping medication is not right for you. For instance, what will happen in the case that the sleeping pill runs out of stock? Will you fall into depression now that you cannot get any sleep?

You see, most of these pills are addictive, and they interrupt your sleeping patterns. Unless prescribed by a doctor, avoid sleep-enhancing medication at all costs.

Final thought

Lack of quality sleep can be stressful and as well as have detrimental effects on your health. However, all is not lost.

Follow either of the above steps and be less assured your sleep quality and quantity will improve.

Drop of that cup of coffee that you have been taking. Switch off that television and phone before you sleep. Ahaaa! I know it’s hard, but you have to find a way to do it.

Could you have additional measures that one can follow? Leave me a reply or a comment.