8 Tips On How To Enhance Your Sleep Quality

8 Tips On How To Enhance Your Sleep Quality

Having a good night’s sleep should be a priority in your life. The brain controls your sleep/wake cycles. Your brain releases chemicals called neurotransmitters. These chemicals help recharge your body when you sleep and allow you to remember things that you saw, learned, or heard when you were awake. Not getting proper sleep daily, you may eventually develop eye problems, like ischemic optic neuropathy, glaucoma, eye spasms, eye strain, dry eye, etc. If your insomnia or eye issues are severe, you should visit an eye clinic like Eye Doctor Calgary. If you do not sleep properly, it may lead to depression, obesity, hypertension, heart disease, memory, and concentration problems. Here tips and tricks are written on how to enhance your sleep quality.

Maintain Your Sleep Cycle:

If you have insomnia, try to sleep and get up at the same time each day. It will help you train your body to wake up at a consistent time. Taking short naps within the day can disturb your night-time sleep. Keep your schedule of bedtime the same, even on weekends. Set your routine in a way that enables you to sleep for at least 8 hours a day.

Reduce Alcohol And Caffeine Intake:

The sleep and wake cycle consists of 24 hours of daily sleep pattern, 16 hours of daytime wakefulness, and 8 hours of night-time. When you drink caffeine, its effect can last for 24 hours, therefore affecting your sleep. Intake of caffeine makes it difficult to sleep and also causes frequent awakenings.

Intake of alcohol first produces a sedative effect on your brain; then, it leads to a sleepless night after a few hours.


Make it in your schedule to exercise regularly. Do it a few hours before sleep, and avoid doing stimulating activities right before bedtime. Exercising helps you sleep slightly longer and contributes better sleep quality.

Exercising can help reduce the risk of sleep apnea and restless leg syndrome. It reduces stress, and intense workout tires your body, making you fall asleep.

Use our Motivational Quotes For Workout to gain motivation for your exercise session tomorrow.

Reduce Stress:

When you are about to sleep, do not think about anything that will cause you stress and worry. If you cannot sleep at night, find a bedtime routine that can help you relax, like a warm bath or a massage.

Yoga for Enhance Your Sleep
Yoga for Enhance Your Sleep

You can also add activities like reading your favorite book, listening to soft music, yoga, or prayer to help you sleep faster. Keep your cellphones aside before going to bed to refrain from checking on it for any messages or social media updates.

Fall Asleep Using Relaxation Techniques:

Exercise Mindfulness:

It can be practiced by taking slow and steady breathing and having a non-judgmental focus on the present moment. If you notice any sensations in your legs and feet, then let your legs relax. It can help in curing insomnia by reducing anxiety.


Breathing to enhance your sleep
Breathing to enhance your sleep

To keep your brain calm, take a series of slow, deep breaths. It helps in reducing stress and prepares the mind for sleep by lowering the excitatory stimulus.

Muscle Relaxation:

You have to gradually release and tighten your muscles in conjunction with controlled breathing to perform this technique. Do this exercise to all your body parts one by one.

Think About A Beautiful Moment In Your Life:

When you think about a peaceful or pleasant moment from your past and its details, it helps you engage your attention and provides relaxation. Think about it with your eyes closed, and while you are sitting in a comfortable position.

How To Set Your Bed Time Routine:

You can adopt some habits to make your mind and body get ready to sleep.

  • Dim the lights of your room. It transmits a signal to your brain telling your body to fall asleep.
  • Put on a comfortable outfit before you go to sleep.
  • In summer, set your bedroom temperature lower to make it cool enough for you to sleep comfortably.
  • Avoid eating big meals, spicy foods, and drinking caffeine, alcohol before bedtime.
  • You can add an essential oil that contains a calming scent like lavender.
  • Using electronics like your laptop, cell phone, or tablets before bedtime can stimulate your brain, making it hard for you to fall asleep.
  • When you cannot sleep, you can read a book, do light stretching, or write in a journal to ease your mind.

Therapy Can Help Cure Insomnia:

When you visit your doctor for insomnia treatment, therapy is the first option that your doctor will recommend. If this therapy is not effective, then sleep medication will be prescribed to you. Therapy that is performed for insomnia is known as cognitive-behavioral therapy (CBT-i).

Therapy Can Help Cure Insomnia to Get Better Sleep
Therapy Can Help Cure Insomnia to Get Better Sleep

CBT-i is provided by a licensed psychologist and focuses on anxieties that people face related to sleep. These anxieties are then replaced with healthier attitudes and beliefs. This therapy includes sleep education on how to improve your sleep quality and to eliminate sleep problems.

Melatonin Can Help You Sleep Better:

Melatonin is a body hormone that regulates your sleep cycle. The pineal gland produces this hormone in our brain. When the sunlight triggers the pineal gland, it releases the wake-promoting hormones and reduces melatonin production. This mechanism helps you feel energized and alert.

At night, your brain produces more melatonin because of reduced light, which helps you fall asleep. You can also use melatonin supplements. It can help in relaxation, especially for people with insomnia and people who are jet-lagged.


Thanks for reading this article 8 Tips On How To Enhance Your Sleep Quality from boostupliving.com. Visit our Sleep Guide for more valuable readings on how to get a good sleep and we hope these articles could help you to enhance your sleep quality day by day.

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I'm Sam, The main writer for boostupliving.com. So basically I'm a pretty simple person who loves to write about motivation, success, net worth and many to ensure the quality of people's life.

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