16 tips to improve sleep quality and fight stress

A good sleep quality can help battle depression and stress.


A good sleep quality is needed not only to maintain your physical health but your mental health as well.

Most people are used to getting a poor level of sleep on an everyday basis. If you wish to optimize your mental or physical health or focus on losing extra weight, sound sleep should be the first thing on your To-Do List.

Tips to improve sleep quality

Here is a list of 10 actionable tips that you can use to improve the quality of your sleep

1. Increase light exposure during daytime

Daytime light exposure is crucial for maintenance of the circadian rhythm.

Circadian rhythm has been known to affect hormones, the body, and the brain. It tells your body when it should stay awake and when it should sleep. During the day, the availability of bright light and natural sunlight helps regulate the circadian rhythm and keep it healthy.

2. Reduce blue light exposure in evening

If the body gets exposed to light during night, the circadian rhythm tricks the brain to think that it is still morning.

  • Wear blue light blocking glasses
  • Download apps to block blue light emission from your computer or laptop
  • Install apps to block blue light emission on your smartphone
  • Stop watching TV two hours before you go to bed.

3. Avoid caffeine consumption in late evening

Causes stimulation of the nervous system and reduce the natural relaxation of your body

The levels of caffeine in the blood stay high for a period of 6 to 8 hours. Therefore, if you drink large amounts of coffee after 3.00-4:00 PM, you will have trouble sleeping, especially if you are a caffeine-sensitive person

4. Cut down the daytime naps

Daytime sleeping confuses the internal clock of the body

30 minutes or fewer duration naps during the daytime can enhance brain function. However, longer naps can cause harm to both sleep quality and health.

5. Maintain strict sleep schedule

Sleep at the same time everyday and wake up at the same time on a daily basis

Irregular sleeping patterns can also cause alteration of the circadian rhythms and irregular melatonin production, which would, in turn, lead to an irregular sleep cycle.

6. Reduce alcohol consumption

Alcohol increases sleep apnea.

Alcohol has been observed to increase symptoms of snoring, disrupted sleep patterns, and apnea. It also causes alteration in melatonin production, which is a key regulator of the circadian rhythm.

7. Fix the bedroom

Reduce noise and have dim lights and temperature regulators

If there is the presence of external noise, specifically that from traffic, it can lead to poor sleep quality and long-term health issues. When lights were dimmed and noises were reduced, the sleep quality improved.

8. Avoid late dinners

Late dinners have a huge negative impact on the sleep quality and natural release of melatonin

Make sure that you have your dinner at least 4 hours before bedtime and not indulge in midnight snacking habits.

9. Engage in relaxation in evening

Calm and peaceful relaxation techniques induces calmness and improves sleep quality

Relaxation techniques:

  • Taking a hot bath
  • Visualization
  • Deep breathing
  • Meditating

10. Exercise

Reduces the time needed to fall asleep by 55%

However, exercise must be performed early in the day to have the right kind of effect. If exercise is conducted late in the daytime, it will increase alertness and cause the production of hormones like adrenaline and epinephrine, which increase wakefulness.

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