Even though getting enough quality sleep is an essential factor when it comes to physical and mental health, statistics show that many people are deprived of it.
As research shows, not sleeping well can negatively affect your body, particularly your hormones, brain function, and exercise performance. It can cause you to gain weight, as well as increase disease risk, in both children and adults. On the other hand, good sleep can, for instance, make you healthier and help you eat less.
So, how can you improve your night sleep? Well, there are several effective ways. Here is everything you need to know if you want to improve your sleep quality.

Get a Comfortable Bed, Mattress, and Pillow

Have you ever wondered why most people sleep better in a hotel room? The cause is most likely the bed quality. In hotels, it is not uncommon to change the mattresses every three to five years.
So, if you haven't changed your mattress for a few years, maybe it's time to do it - the truth is that a worn-out mattress will do more harm than good.
The question is - what kind of mattress should you buy? Everything depends on your needs, for example, if you experience some kind of pain, or how do you like to sleep the most - the best choice for people who like to sleep on their side will be different than for those who like to sleep on their back. The important thing, though, is that it has to be comfortable for you.
Lately, people on the internet have been praising the Puffy mattress, and it has even been dubbed 'the Internet's most comfortable mattress.' There are many reasons for that; however, that's not something we will be focusing on, so if you are interested in knowing more about it, you can check an online Puffy mattress review.

Increase the Bright Light Exposure During the Day

As you might know, the human body has a natural time-keeping clock, also known as the circadian rhythm - it tells your body when it's time to go to bed, helps you stay awake during the day, and generally affects your brain and hormones.
If you want to keep your circadian rhythm healthy, you should increase your time in natural sunlight or bright light. It will improve your energy and productivity during not only the day but also the duration and quality of your sleep during the night.
A study performed on older adults showed that spending two hours in an environment with bright light during the day increased the amount of sleep they got by 2 hours and its efficiency by 80%. Another study, this time concerning people with insomnia, showed that daytime bright light exposure reduces the time it took them to fall asleep by as much as 83%.

Reduce Caffeine Consumption Late In the Day

While there's no denying that caffeine has many benefits for our bodies, it can actually cause more harm than good when consumed late in the evening, as it stimulates your nervous system, preventing your body from naturally relaxing.
It is estimated that caffeine can last in your body even up to 8 hours, which is why it is not recommended to drink caffeine after 3 pm - especially if you are sensitive to it or if you 
experience trouble sleeping.
If you really cannot go without a cup of coffee in the evening, consider switching to a decaffeinated one.

Avoid Alcohol

If you want to improve the quality of your sleep, try to stay away from alcohol. As research showed, alcohol can be the cause or increase the symptoms of sleep apnea, snoring, as well as disrupted sleep patterns. Let's also not forget that it alters nighttime melatonin production, which plays a crucial role in your circadian rhythm.

Optimize Your Environment

Many people rightfully believe that the environment in which you fall asleep affects how you sleep. This includes the temperature, noise furniture arrangement, or external lights.
According to one of the studies regarding the bedroom environment, 50% of participants noticed an improvement in sleep quality when lights and noise diminished.
If you want to optimize your sleep, try to make it as relaxing as possible, for example, by minimizing external noise and light.

The Bottom Line

Getting enough sleep is an important factor when it comes to your overall health. As numerous studies have proved, if you don't get enough sleep, you are more prone to certain conditions. However, good sleep is a rarity for many people, and a large percentage of them don't even know what's the cause of it or how to change it.
There are many ways in which you can change it - avoid drinking caffeine in the evening, investing in a better mattress and pillow, and increasing the exposure to bright light and natural sunlight being just the tip of the iceberg. You can find plenty of tips online, so if you wish to find out more, all you have to do is a little bit of research. Good luck!

WRITTEN BY

Clara Rose