Sleep is important for growth and body functioning. Without the proper rest, you will wake up feeling groggy, and you won’t be able to go about the rest of your day productively and efficiently. Here are a few tips to help you improve your quality of sleep.


One of the most important aspects of getting quality sleep is being consistent with it. To promote consistency and ensure that you get the right quantity of hours for sleep, subscribe to a regular sleep schedule. This will incorporate everything you do throughout the day, but prioritize what you do right before you sleep. To ensure you have enough sleep, you have to take care of your daily responsibilities, so you want to plan your days accordingly. This means having a schedule for your meals, factor in work, time spent in the bathroom, and recreational time among all your daily activities. You want to allow yourself some time in bed to fall asleep as well as unwind a little. This can include prayers, meditation, reading, and otherwise relaxing activities.

Reduce Screen Time

An important aspect you want to address is your time spent on your phones, watching TV, or on any other screens before bed. This can impact the quality of sleep you have, as well as your ability to fall asleep in the first place. Being on your phones can make it that much harder to sleep because your eyes are engaged and active. The added screen time also typically exposes you to a lot of digital information, making it harder to fall asleep because your brain is processing and thinking about things you have just engaged with. Do yourself a favor and cut down the screen time right before you sleep to get better quality rest.


The habits and practices you take part in play a significant role in your sleep, but so do physical things such as your bed. If you are having difficulty sleeping or not feeling rested after you wake, you might want to consider a change in your mattress. Your sleep quality could rest your comfortability at night, and you may be waking up, which disrupts your sleep. There are many mattresses out there to consider, according to The bed you sleep on will vary depending on things like temperature, firmness, and conformity to your body and posture. Everyone is different, and what works for others may not be a mattress that is ideal for you. If your mattress is old or even uncomfortable, you might need to change it to improve your sleep.

Sheets And Pillows

Like mattresses, the pillows and sheets you use can also play a significant role in your sleep. If you are a hot sleeper, there are materials for pillows and blankets out there that cater to those that prefer lower temperatures. These will allow for better airflow to suit your needs. Other ways your bedding can help with your sleep are weighted blankets. They can help those who have anxiety and others who have a general difficulty falling asleep as the weight simulates being hugged, which provides psychological benefits. Consider what your needs are as a sleeper, and there are products out there to help you out.

woman sleeping

Diet And Exercise

One other way you can help improve your sleep quality is by practicing good diet and exercise habits. Exercise helps regulate your body’s functioning, encouraging many positive benefits, including blood flow and circulation. With regular exercise, your body also needs rest to regain energy. These all play a role in getting quality sleep. Your diet and eating habits will play a big role in your sleep, as well. What you eat and drink, like caffeine, overly sugary foods, and even spicy foods, all have a negative impact on your sleep one way or another. This can cause problems falling and staying asleep, causing interruptions that result in poor sleep quality. Additionally, you also have to be mindful of when you are eating or drinking to ensure that you allow your body enough time to digest properly. Your consumption plays a significant role in your rest.

Wearable Technology

While you should certainly put down your phone and reduce screen time before bed, not all forms of technology negatively impact the quality of your sleep. Some tech can help reduce distractions and alleviate stress so you can get some much-needed rest. For example, consider using tools like Hapbee — a wearable device that produces EMF signals to replicate communications your brain can understand. Using Hapbee you can tune out unhelpful or stressful thoughts to easily improve the quality of your sleep.

If you are having trouble sleeping or waking up still feeling tired despite more than the recommended hours of rest, you may have to consider changing certain things. Many factors contribute to sleep, and it is important to understand what is affecting you negatively and how to address it. The better you sleep, the better you will be when you are awake.