Health and Wellness

Ezzzential Tips for Boosting Your Sleep Quality!


If you’re waking up feeling groggy, then it could be that your sleep is being disrupted. Many people think that they would know if their sleep was being disrupted by wakefulness and other discomforts, but it’s actually not always that obvious. If you’re worried about the quality of your sleep, then these are the problems you may need to think about.


There are many people out there who will swear that a little bit of booze before bed can help them sleep. It might help them fall asleep, but the quality of that sleep won’t be very good – the alcohol causes drops in your blood sugar levels that may keep you waking up now and then! It also suppresses breathing, which can result in your body waking up in a sort of panic, and can also result in snoring (more on that later!). Alcohol and sleep aren’t the close friends that you may imagine them to be.


Smokers will often swear by the ‘cigarette before bed.’ But like the boozy nightcap referenced to above, that cigarette will probably do more harm to your sleep than good. Nicotine is an underestimated stimulant, after all. Best to abstain from smoking for at least a couple of hours before you go to bed. Or, you know, abstain completely.


Scientists are actually still not quite sure precisely how caffeine keeps us awake; we just know that it does the trick! So that espresso after your evening meal probably isn’t as great an idea as you think. This one probably seems too obvious to list, but a lot of people underestimate caffeine’s ability to disrupt your sleep. They also tend to forget how many products actually contain caffeine! It’s best to reduce your caffeine intake as much as possible after about 4pm.


We often think of snoring as something that disrupts the sleep of others as opposed to our own sleep. But sometimes we wake ourselves up with our own snoring – if not because of the produced noise, then because of the associated nocturnal breathing problems. Frequent snoring is a product of what is called sleep apnea. If you want to banish snoring from the bedroom, then you should consider looking into sleep apnea treatment.



How much light gets into your bedroom? It’s best to have curtains or shades that occlude as much light as possible from getting into the room. Even the subtle glare of a streetlight from outside can have more of a damaging effect on your sleep than you may think. Your eyes stay pretty sensitive during sleep, despite the fact that they’re covered by your eyelids!

Exercise routine
People’s exercise routines usually have an impact on their sleep, but it’s difficult to pinpoint exactly what the problem may be. Some people exercise in the evening and sink into a good sleep. Others keep it to the early afternoon and get a positive effect on their sleep. But the opposite of these can be true for others. You may want to speak to your doctor about your exercise routine if you can’t think of why else your sleep is being disrupted.

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