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10 Essential Tips for Improving Sleep Quality



Consistency is key - try to get to sleep and wake up at the same time each night and day. This includes days off from work, such as weekends and public holidays. Your internal clock requires regularity.


Develop routines that help you relax prior to getting into bed. Calming music can help, a good book is another option, as is the traditional warm bath.


A bedroom that is the right temperature can help you fall asleep and get the benefits of uninterrupted sleep. Cooler is better, the ideal temperature is between 60 and 67 degrees Fahrenheit.


A quiet bedroom is a haven for those who want a good night's rest. Make sure electronic devices (such as your TV) have been turned off. If you use devices such as a fan invest in foam earplugs, a 'white noise' machine, or an app that generates white noise.


The darker the better. If you are coping with light filtering in from external sources then blackout shades can help. Make sure that the display on your digital clock has been dimmed.  


Ensure that your mattress and pillows are comfortable, supportive, and designed to meet your unique sleeping requirements. Read these reviews from customers who like Nectar mattresses.


Plan to enjoy your last meal of the day 2-3 hours before bed.


Regular, low-impact exercise like walking, yoga, or swimming can loosen up joints, reduce muscular pain and allow for a great night's rest.


Avoid caffeine in the afternoon. That includes coffee and many carbonated soft drinks.


Among the leading causes of restless sleep is the use of products containing nicotine and alcohol. These disrupt sleep patterns and may cause you to wake up during the night. Avoid both alcohol and nicotine as bedtime approaches.


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