home and interiors

Six Easy Ways To Improve Your Sleep Quality

 

A lack of good quality sleep can exhaust you and even make you sick, as your immune system suffers. 

Your sleep problems might be spontaneous and happen for no reason, or they might be caused by something obvious, like excessive smartphone scrolling fuelling your anxiety or drinking coffee too soon before bedtime. 

The good news is that you can improve your sleep quality with a few simple steps to improve your comfort, sleep environment, and sleep readiness. 

Join us below for six easy ways to improve your sleep quality.

  1. Upgrade your mattress

Your mattress might be the silent saboteur of your sleep quality — especially if you wake up with aches and pains or toss and turn at night. 

Memory foam, latex, and pocket springs are all excellent choices, but the key is matching firmness to your sleep position and body weight. 

Side sleepers need softer comfort layers, while back and stomach sleepers require firmer support. The right mattress will cradle your pressure points and keep your spine aligned.

Pictured: Dormeo Octasmart Premium Plus Mattress. At the heart of the mattress are hundreds of 9cm Octasprings® which work together adapting to alleviate pressure from the back, hips & shoulders.

  1. Darken your bedroom

Creating a pitch-black sleep environment signals to your body that it’s time to rest by triggering the production of melatonin, your natural sleep hormone.

Blackout curtains or blinds are invaluable investments, blocking out streetlights and early morning sunshine. If complete darkness isn’t possible, try a comfortable sleep mask. 

The darker your bedroom, the deeper your sleep will be, and you’re less likely to wake up from light pollution at night.

  1. Play some white noise

White noise works wonders for drowning out disruptive sounds that might jolt you awake — from traffic and barking dogs to a partner’s snoring. 

A small fan or dedicated white noise machine provides consistent background sound that masks sudden noises.

Your brain quickly adapts to the gentle hum, making falling and staying asleep easier. Some people find nature sounds like rainfall equally effective.

Pictured: Best 5 White Noise Apps to Help You Sleep

No smartphone an hour before bedtime

Scrolling through social media, news feeds, and shopping apps before bed is a recipe for poor sleep. These activities trigger dopamine release and fuel anxiety about missing out. 

The blue light from your screen suppresses melatonin production, while constant connectivity keeps your mind racing with thoughts and worries. Switch off notifications and put your phone away at least an hour before bedtime.

Read a book

Getting lost in a good book is one of the most effective ways to prepare your mind and body for sleep. Reading naturally tires your eyes while giving your brain something relaxing to focus on instead of daily stresses. 

Choose something enjoyable but not too stimulating—light fiction works better than intense thrillers. Reading also creates a healthy bedtime ritual that signals it’s time to wind down.

Make a sleep schedule

Setting consistent sleep and wake times is crucial for resetting your body’s internal clock — even on weekends. The most important aspect is maintaining a fixed wake-up time, which anchors your circadian rhythm. 

Your body will naturally start feeling tired at the right time each evening, making it easier to fall asleep. Stick to your schedule for at least two weeks to see significant improvements.

Summing up 

Don’t give up on your efforts to improve your sleep quality. Improving your sleep environment and habits takes time. You might not see immediate changes but stick with it. 

Remember that making your bedroom dark and buying a better mattress (among other small improvements) can make an enormous difference. 

And should you still really struggle to sleep, you could always consult a sleep expert and ask for professional help. Don’t be afraid to do so.

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