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5 Tips That Will Instantly Boost the Quality of Your Sleep

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Being able to sleep well at night is essential; we all know how difficult it is to get a good night’s sleep when you have children. The evening rest allows the body to regenerate and heal itself at a much faster rate. This is why you get that refreshed feeling when you wake up from a good night’s sleep. 


Fortunately, the quality of your sleep is something that can be improved. There are small tweaks and simple tips you can implement and we are going to take a look at some of them in this article. 

Enough with the Phone 

After being busy all day, the evening is when we get to do some catching up on social media or playing games on our phones; I know, because these are the things I do to unwind after a long day. However, staring at your phone prior to going to bed has a negative effect on the quality of your sleep. Ideally, you want to stop using your phone at least a couple of hours before going to bed. Unfortunately, this isn’t always possible with so many fun things to do on our phones. The next best thing is using your phone’s Night Mode to reduce the amount of blue light hitting your eyes. It is not perfect, but you will be able to sleep better at night. Try to put some more time between using your phone and going to bed to further amplify the effect. 


Get a Good Bed 

Another thing that greatly affects the quality of your sleep is, well, your bed. The mattress and bedding you use are actually crucial to the quality of sleep you can get. This is why investing in the best mattress is a fantastic thing to do. The benefits you get in return far outweigh the cost of getting the best mattress. If you are not sure about which mattress to choose, you should visit mattressnerd.com/mattress-buying-guide/ for a complete guide on how to get started. This site has a detailed mattress buying guide as well as reviews and tips. 

Don’t forget the bedding too. Forget about filling your bed with pillows that you don’t really use and replace them with comfortable memory-foam pillows that support your neck properly. Adding a comforter and a nice blanket that feels soft and comfortable on the skin will complete the set and provide the best environment for an improved night’s sleep. 


Make Changes to Your Diet 

One thing you want to stop doing immediately is having coffee late in the day. Caffeine is great for improving focus and boosting your level of energy, but having a cup of coffee late in the afternoon isn’t something you want to do. The effects of caffeine will influence the body long after you have finished your cup of coffee and having one late in the day could affect your ability to get a good night’s sleep. 


Keep in mind that caffeine can continue to affect the body for up to six hours. This means you have to stop drinking coffee at around 4 p.m. if you want to sleep well at night. If you still need to have a cup of coffee late in the afternoon, switch to decaffeinated coffee. You can also add milk or substitute coffee with hot chocolate. 

Maintain a Pattern 

Your existing sleeping pattern is another thing to focus on when you are trying to improve the quality of your sleep. Your body reacts better to patterns, especially when it comes to body metabolism and the way the mind works alongside those patterns. Have you ever had a long nap? Did you notice how sleeping at night after that unusually long nap became more difficult? That’s because you are breaking a pattern that the mind already recognizes. 

You should always limit naps to no more than 30 minutes. Short naps are far more effective anyway; they allow you to refresh and recharge while maintaining your sleep quality at night. More importantly, stick to a pattern that works for you; going to sleep at a certain time at night is a good start. 


Use Supplements 

If you still find it difficult to get a good night’s sleep after making these adjustments, you have one more thing to try - supplements. Melatonin supplements are great for improving the quality of your sleep. They are harmless thanks to the lack of side effects and withdrawal symptoms, and they are effective in helping you fall asleep faster and better. 

Improving the quality of your sleep is not difficult. These tips can help you get a good night’s sleep in no time. As you work towards getting better sleep at night, you will notice other improvements such as better stamina, better focus, and many more during the day too.
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