How To Improve Your Sleep | Having trouble trying to fall asleep? Well, you’ve come to the right place. Getting a good night’s sleep is just as crucial as exercising on a regular basis and having a healthy and balanced diet. There are researches that showed the negative impact of poor sleep on your health and in serious cases, it could lead to an increase in disease risk for both adults and children.

With the modern lifestyle becoming more and more busy, less people are getting quality sleep. However, one of the reasons that they are not actively trying to get better sleep is because they are unaware of how to improve their sleep or how to incorporate good sleep hygiene. But don’t worry, if you’re one of those people that are unsure of how to improve your sleep, this guide here will be the key for a better sleep. Without further ado, let’s take a look at the things you can do to improve your sleep. 

How To Improve Your Sleep
How To Improve Your Sleep Picture Source by Google

Reduce Blue Light Exposure Before Sleep

Blue light that comes from the devices we use is a suppressant for the body’s melatonin, a hormone that is essential for making us sleepy. While blue light is helpful during the day, it is certainly the opposite when exposed to blue light before you sleep. 

When you expose yourself to blue light before sleeping, you are in some ways telling your brain that it is still daytime and this will disrupt your circadian rhythms and you will end up feeling awake instead of sleepy. 

Ways to reduce blue light exposure before sleeping includes: wearing glasses with blue light filter, turn on or install the blue light filter on your laptop, tablets or mobile phones and turn off bright lights at least 2 hours before sleeping.

Don’t Caffeinate Before Sleep

Caffeine is a type of drug commonly found in coffee and many people from all around the world are a fan of coffee. There is no denying that caffeine is important to keep us focused for work or sports, but consuming it late in the day can be detrimental to your sleep quality. 

Studies have shown that consuming caffeine 6 hours before sleeping can significantly cause trouble sleeping. This drug is meant to stay in our body for approximately 6 to 8 hours and if you usually sleep at 10 p.m., drinking a significant amount of coffee after 3 p.m. will not be helpful in making you fall asleep. 

To deal with your craving for coffee in the late afternoon or evening, you can try switching to decaffeinated coffee for a better sleep at night. 

Consume Melatonin Supplement

As we’ve mentioned earlier, melatonin is a hormone produced by your body that alerts the body when it’s time to sleep. Your body usually makes more melatonin at night to help you fall asleep but with the modern lifestyle many people’s bodies don’t produce melatonin properly. As such, taking melatonin supplements would help to improve your sleep. 

Studies have shown the positive effects of taking melatonin before bed to help fall asleep faster and improve the sleep quality. Melatonin supplements are becoming more accessible and you can get them online or in your local stores. However, some countries require you to have a prescription for melatonin. 

To improve your sleep quality and to fall asleep faster, take a melatonin supplement about 30 to 60 minutes before you sleep and take around 1 to 5 mg each time. 

Exercise On a Regular Basis

Exercising is a good way to improve your sleep but not if you do it before bed. The suggested period for an exercise is during hours where there is daylight. It is scientifically proven that exercising regularly can help to improve sleep quality and is also used to reduce symptoms of insomnia.

Expose Yourself to Bright Light During the Day

Exposing your body to natural sunlight is a good way to keep your circadian rhythm healthy. Not only does it give you energy in the day, but it also improves your sleep quality and duration. There are studies that showed people who exposed themselves to bright light during daytime fall asleep faster and the amount of sleep also increased by 2 hours.


Some other method that you can try out to improve your sleep includes taking a hot and relaxing shower 90 minutes before sleep and also getting a more comfortable bed, mattress, and pillow. 


There are many ways to improve your sleep and it would be good to try them out until you find something that works and stick to it. If nothing helps, then you might want to get help from a doctor.