Insomnia – A common condition most of us are aware of. 

Probably many of us have suffered from this or are currently suffering from it.

This generally refers to the difficulty of sleep difficulty or inability to sleep. A poor sleep quality means the inability to fall asleep, exhaustion during the day, lack of focus, mood swings and poor productivity. 

For all these reasons good sleep quality is integral to our overall health, no matter what gender or age we belong to. When we don’t get enough sleep, our body doesn’t recover from everyday stress and damage, eventually making us feel exhausted the next day. For all these reasons having a good sleep is important. 

What Should be Ideal Sleep Duration?

Now comes the question of how long one should be sleeping normally. Well, there can be different answers to this and the duration of sleep can differ from person to person depending upon their age, physical activity level or daily life habits. However, 6 hours of sleep a day is considered to be normal for men and women while babies tend to sleep longer than that. 

Many factors determine your sleep quality. From physical to psychological, all of these can take a toll on your sleep quality. I remember when I was suffering from severe depression a few years back due to my accident, I faced sleep troubles for months. Despite getting myself treated at the best hospitals in Lahore I was not getting recovered. I am sure you all can relate to your own reasons when it comes to figuring out the causes of poor sleep quality. 

How to Improve Sleep Quality?

However, with some of the easiest tips, you can improve your sleep quality easily. Curious what you can do? Read more below.

1- Keep your devices away

We begin our days by checking our phones, spend the whole day in front of screens and end our days on laptops or mobile. This is most of it. 

But do you know the lights emitting from your mobile screens can be one of the reasons behind your sleep troubles? If you want to improve your sleep quality, make sure to keep these screens away. Turn your device off sometime before you are going to sleep.

2- Keep an eye on your eating habits

Your eating habits and food choices can also play a key role in all aspects of your health. This even includes your sleep quality as well. 

Yes, when you are suffering from sleep troubles there can be something in your meal. It is recommended to not consume heavy meals just before you head to your bed. This will make you heavier while sleeping or can even result in acid reflux. So, make sure to consume lighter foods later in the day and eat your last meal 2-3 hours before going to sleep. 

3- Don’t sleep during the day

It’s not always something wrong with your daily habits but sometimes your sleeping habits need to be fixed. For example, if you are sleeping during the day, you are less likely to fall asleep during the night. 

So, here you need to be conscious of your sleep routine. 

Do not take prolonged naps in the afternoon. Try to gradually control your sleeping time up to 20 minutes during the day so you can enjoy a peaceful sleep during nighttime.

4- Limit caffeine consumption

We all love having coffee especially when the weather is cold outside. 

However, do you know that too much caffeine can hinder your sleep? Yes, you got me right. Consuming too much caffeine can alter the activity pattern of your brain and can keep you awake. 

So, limit your caffeine consumption especially when you are heading to bed. Try not to consume any coffee or tea at least 4 hours before going to sleep.

5- Focus on your sleep posture

Another reason why you are not getting good quality sleep can be your body position. Your back and neck especially. So, make sure to focus on your neck and back position. 

You can also try different pillows or even change your mattress to keep your back and neck in a position where you feel most comfortable. 

6- Train your brain to follow a pattern

Another thing you can do to improve your sleep quality is by training your brain to sleep and wake up at the same time on a daily basis. This will train your biological clock on its own and your body will adjust to it effortlessly. So, give your body time to adjust as soon as you begin a new routine and stick to it religiously. 

Bottom Line!

Your sleep quality indicates a lot about your health. However, there can be many ways in which you can improve it. If none of these techniques works for you, you can seek out help from the best consultant to figure out any underlying cause and find a better solution to it.

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