quality sleep

Whether you love going to bed or hate it, there's no denying that a lot of us find it difficult to get up when our alarm goes off every morning.

That’s why we need to stop thinking about getting more sleep and focus instead on getting better quality sleep.

Here are 8 great tips on how to get better quality sleep every night:

1. Create a calm environment

Making your sleep space a comfortable and no-stress zone in order to relax is a good place to start. This could involve decorating your room in soothing colours, decluttering your bedside locker or listening to soothing music or a sleep podcast before going to bed.

2. Be consistent with your bedtime

Nothing plays havoc with your sleep cycle than going to bed and getting up at different times on a regular basis. Try getting to bed at the same time every night because your body has natural rhythms and loves routine.

3. Keep a journal

This doesn’t have to be treated like a diary that you have to write in every night. However, it’s a useful tool if your mind is racing and you don’t think you’ll be able to sleep. Write down any worries you’re experiencing and plan to address them in the morning when feel rested and clear-headed.

4. If you can, don’t do your homework or watch TV on your bed

If you do work, homework, or anything non–sleep related in bed, your brain will associate that space with those stressful activities, preventing you from unwinding as you try to fall asleep.

5. Ditch the screens before bed

We’re not saying your bedroom should be a device-free zone. However, studies show that the amount of electric light you take in from your various devices inhibits your body from producing melatonin, the hormone that helps you drift off to sleep.

Instead of scrolling, try reading or listening to an audio book. Do a meditation or five-minute bedtime yoga session or plan what you’re going to wear at the weekend. 

6. Drink more water

Feeling sluggish and sleepy can also be a result of not drinking enough water. Set yourself a challenge by filling up a litre bottle of water in the morning and trying to finish it by the end of the day.


7. Embrace fresh air

Even if the sun is not shining, our bodies love to be outside in the light and in the fresh air. As little as 10 minutes can help to lift our mood and keep our body clock regulated. For those really rainy, cold days, opening the windows for a few minutes can help you focus and lift your mood.

8. Exercise

Exercise during the day; this can help you wind down in the evening and prepare for sleep.

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