Helpful Ways to Improve the Quality & Duration of Your Sleep

Even though it can sometimes be frustrating that, as a human being, you are required to rest, recharge, and sleep for around seven to eight hours every single day, especially with a packed timetable and myriad personal and professional responsibilities, it is mandatory to be able to function. 

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Unfortunately, in the modern world, many people struggle with either going to sleep, staying asleep, or even worse, both. and if this sounds like you, here are five helpful ways to improve the quality and duration of your sleep. 

1. Avoid Caffeine & Nicotine at Night

Caffeine, found in coffee, tea, chocolate, and some soda brands, acts as a stimulant for the brain. While an extra cup of coffee at lunchtime during a busy day at work is a good idea, consuming caffeine at night most certainly is not.

If you currently smoke cigarettes or cigars, or else use vaping kits, not only should you look to eradicate smoking from your life for your physical health entirely, but also as nicotine also acts as a stimulant, especially at night. 

2. Find Ways to Reduce Stress Levels

Even though reading that you need to look to lower your stress levels is infinitely easier than actually doing it, you owe it to yourself, your mental health, and your sleeping schedule to at least try.

Fortunately, there are many ways to try and help reduce your feelings of stress for a better night’s sleep, which include the following:

Focus on deep-breathing techniques






Guided Imagery

3. Remove Blue Light from the Bedroom

Blue light is the name for light emitted from your smart technology items, such as your laptop, phone, and tablet. Consistent exposure to blue light, especially while attempting to fall asleep, is entirely counter-productive. 

This is why you should make a concerted effort to stop using such technological items in the last hour or so before you go to bed and moreover, if you do need to something to read while ‘winding down’, choose a real-life book instead!

4. Change Your Diet

Next, not only will changing your diet and eating more organic and fresh foods, such as nuts, seeds, lean meats, fruits, and vegetables, make a difference to your sleeping schedule, but so too will turn your attention to your association with eating. 

If you regularly experience issues with chewing and swallowing, or else always turn to stodgier foods that seem to lie heavily on your stomach at night. You may wish to consider trying the leading food thickening agent SimplyThick, which will make your food easier to digest. 

5. Declutter Your Bedroom

Finally, nobody could be expected to entirely relax and be at peace with themselves and the world if they attempt to sleep in a thrift shop.

Try to keep the floor and all other surfaces of your bedroom as clutter-free as possible, make sure there are no food wrappers or dirty plates scattered around, and always make your bed when you get up in the morning ready for that night. 

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