How to Improve Your Sleep Quality

If you struggle with sleep, it can impact every aspect of your day-to-day life. Sleep affects your emotional and physical well-being. You probably already know how it feels to wake up after a night of too-little or poor-quality sleep: groggy, grumpy, and unprepared to face the day. But luckily, there are several strategies you can use to help improve your overall sleep quality and happiness.

Step 1: Increase your exercise.

If you truly want restful, restorative sleep, you might want to consider increasing the amount of exercise you get during the day. You don’t necessarily need to spend hours and hours at the gym, you can simply add in an active exercise into your day. Examples of easy exercise activities to add to your day include:

  • Going on a hike at a local park.
  • Walking or running with coworkers after work.
  • Take a ClassPass class.
  • Do yoga.
  • Ride your bike to work.

Whatever you decide to do, make sure that it’s a positive addition to your life that helps increase your overall happiness.

Step 2: Create a relaxing bedroom space.

Your bedroom should be a sanctuary. Make sure you have a bed where you don’t feel cramped and don’t skimp on the details. Instead of scratchy sheets, invest in king size luxury bedding that will keep you comfortable and cozy all night long.

Here are some other ways to make your bedroom feel like a restful retreat:

  • Add in greenery: Studies have shown that adding plants to your bedroom can help reduce your stress. Plus, the routine of giving your plant friends a little water before bed can help you wind down.
  • Add blackout curtains: If you tend to wake up because of the morning light rather than your alarm, you could be waking up much earlier than you really need to—disrupting your sleep schedule.
  • Cover small lights: The lights on your various devices like your computer, TV, and other electronics can cause serious distraction when you’re trying to sleep. Cover LED and other lights with light-blocking stickers.
  • Get a memory foam mattress: A memory foam mattress is a great choice for your bedroom space. Memory foam is designed to help evenly distribute your body weight, reducing aches and pains.
  • Invest in a white noise machine: If you need some sort of noise besides your own mouth-breathing to help you sleep at night, a white noise machine can do wonders. Try to find a white noise device that offers users a variety of sounds because the same ocean noise over and over again can make you feel like you’re living out a Yanni album cover.

Step 3: Stick to a schedule.

Although social obligations and work obligations sometimes make this difficult, it’s essential to keep a regular sleep schedule. A consistent schedule helps keep your body in a routine, so you know when you’re supposed to fall asleep and when you’re supposed to wake up. Before you know it, you’ll be popping up out of bed before your alarm even goes off.


Step 4: Stop using blue light devices before bed.

Hey, we get it. It’s really easy to lie in bed with your phone pressed up against your face. But unfortunately, exposure to blue light can disrupt your circadian rhythms. Two hours before you go to bed, put away your phone and pick up an old-fashioned book instead.

Reading is an effective way to get sleepy before drifting off into dreamland.

Step 5: Take a warm bath, decompress, and relax.

Sometimes, sleep can cause anxiety. If you get anxious before trying to go to sleep, practice some self-care. Draw a warm bath and add fragrant bath bombs infused with lavender or chamomile. Decompress by drawing or doodling under warm light. Brush out your pet’s fur. Put on a podcast. Do whatever helps you feel relaxed and well.


Sleeping doesn’t always come easy but with a few changes, you’ll be asleep faster than you know it. Make sure to spend time designing a clutter-free bedroom and encourages you to relax, work out during the day, and stay away from your phone when it starts to get close to bedtime. With these tips in mind, you can achieve the best sleep ever.


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