We could all do with better sleep, right? But, for many of us, it’s a challenge
If you’re consistently struggling to sleep, work on making a few small adjustments so you can soon wake up feeling more refreshed and energised. From tweaking your routine to creating a more pleasant and harmonious sleep environment, here are six simple ways to improve your sleep quality tonight.
Quick Read:
- A few easy changes can lead to better sleep tonight.
- A restful night helps to improves your mood, energy, and focus.
- If you continue to struggle with sleep issues, it might be time to see a doctor.
Sleep should be one of the easiest things ever. After all, if you’re tired, you should just be able to fall asleep. Unfortunately, many people struggle to get a restful night of sleep. Let’s understand the common reasons for this and how we can make small changes for better sleep!
Early to bed, early to rise
Consistency is key. Aim to go to bed and wake up at the same time each day. Yes, even on weekends. This consistency helps your body to establish a natural sleep rhythm. Think of this rhythm as your internal clock that regulates many of your body’s functions, including when you feel alert and when you feel drowsy.
Put away the devices!
Power down electronics at least one hour before bedtime to reduce blue light exposure, which can interfere with melatonin production. Once that’s done, listen to “pink” or “brown” noise (which sounds deeper than white noise). These sounds can help you fall asleep by covering up disruptive sounds and creating a calming background. Browse a few apps for these types of sleep aides and download a few that feel and sound soothing.
Manage your eating schedule
Aim to eat at the same time each day. This small but significant technique helps to regulate your circadian rhythm, as digestion and metabolism are linked to your sleep-wake cycle. Try to avoid large meals a few hours before bed so you don’t feel uncomfortable. Digestive discomfort is definitely a sleep disruptor!

Try a weighted blanket
Many people swear by a weighted blanket. These blankets work by providing you with deep pressure stimulation, which can help to reduce stress and anxiety. This relaxed state creates a feeling of snugness and security – all the better to fall asleep faster and sleep more restoratively.
A good laugh and a long sleep are the two best cures for anything.
Easy on the fluids
Yes, you should drink lots of water each day BUT too much water in the evening can lead to frequent bathroom trips that interrupt your precious sleep. Aim to drink most of your fluids earlier in the day and try to reduce your intake an hour or two before bedtime.
Good sheets for good sleep
Have you heard of a technique called “earthing”? Well, now you have! This idea works on the basis that we should have direct contact with natural materials (like cotton) which can help us feel more grounded and relaxed. Some studies suggest grounding can reduce inflammation and improve sleep quality.
Help at hand
Many people rely on sleeping pills to get at least a few hours of sleep each night. But, this isn’t a great long-term solution. If your sleep struggles continue over a period of months, it could point to chronic insomnia, sleep apnoea, or another related issue, and you should speak to a doctor.
Being consistently sleep-deprived can lead to moodiness, irritability, lack of productivity at work, inability to focus, anxiety and even depression. So, it’s definitely a good idea to take sleep disturbances seriously and get professional help.
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