Research shows that insufficient or poor sleep affects multiple facets of a person’s health, including hormonal balance, energy levels, and neurological functions. It also lowers immunity and increases the risk of diseases. So, the importance of quality sleep cannot be overstated. Unfortunately, many people find it challenging to sleep at night, which directly influences their physical and mental well-being. With that in mind, we listed a few proven tips to improve sleep quality.

1. Stick to a schedule
One of the most effective ways to enhance sleep quality is by adhering to a consistent sleep schedule. Experts say adults should get about seven to eight hours of sleep every night. Fixing a regular sleep and wake-up time helps achieve this goal. Ideally, an individual with a healthy sleep cycle falls asleep within 20 minutes of going to bed. But if this is a struggle, one can get out of bed and engage in relaxing activities, such as reading a book or practicing deep-breathing exercises, before attempting to sleep again.

2. Limit naps during the day
Studies show that daytime naps lasting 30 minutes or less can boost brain activity and energy levels. However, longer naps can severely impact one’s sleep quality and duration during the night. So, it’s best to limit these power naps and avoid confusing the body’s natural sleep-wake cycle.

3. Stay physically active
Experts say about 30 minutes of moderate physical activity, like aerobics, active yoga, or any other exercise, can significantly boost sleep quality. Exercise prepares the body to transition to a restful state. It also relieves stress, one of the significant factors affecting sleep. Studies show that the timing of the exercise does not majorly impact sleep. However, exercising too close to bedtime might raise the body’s core temperature, making it believe it’s time to stay awake and active. This can, in turn, disrupt one’s sleep cycle.

4. Get some sun exposure
Circadian rhythm, the body’s internal biological clock, regulates one’s hormones and various physiological processes, including the sleep-wake cycle. Some amount of full-body sun exposure during the day, particularly in the morning, keeps the circadian rhythm healthy. This, in turn, boosts energy during the day and sleep quality at night. Sun exposure is especially beneficial for those with insomnia or sleep issues.

5. Reduce blue light exposure at night
One should reduce exposure to light at night, especially the light emitted by computers, televisions, phone screens, and other electronics. Blue light exposure not only affects the circadian rhythm but also tricks the brain into thinking it’s still daytime. As a result, the production of the melatonin hormone, which is responsible for relaxing and preparing the body for sleep, drops and disrupts sleep quality.

6. Avoid caffeine and heavy meals at night
Caffeine is a stimulant that interferes with one’s ability to fall asleep and enjoy deep, restorative rest. Experts suggest it’s best to stop consuming caffeine-rich beverages or snacks at least eight hours before bedtime. Similarly, consuming heavy or spicy meals close to bedtime can lead to discomfort and indigestion, making sleeping difficult. One should aim to have dinner at least two to three hours before bedtime and opt for light, easily digestible snacks if needed. This allows the body to focus on restorative processes during sleep rather than digestion.