Heuser Health


Having Sleep Troubles?

Have Trouble Getting Quality Sleep? Here are Some Tips and Tricks!


I think if you asked 100 people if you think they sleep enough, or if they get quality sleep when they are catching some z’s, a majority of them would say no. The thing about it is most of us have some bad habits that inhibit us on getting the high quality sleep we all strive to get! Here are some tips and tricks on how to improve our quality of sleep.


Tip 1: Keep in sync with your body’s natural sleep-wake schedule.

-This is one of the most important things to do! If you are able to keep a good sleep pattern you will feel much more refreshed and energized than if you sleep the same number of hours at different times.

-Try to go to sleep at the same time and wake up at the same time every day! It will help set your internal clock and optimize your quality of sleep.


Tip 2: Control your exposure to light

-During the day: Expose yourself to bright sunlight in the morning, the light will help wake you up. Spend more time outside during daylight. Let as much natural light into your home or workspace.

-At Night: Avoid bright screens within 1-2 hours of your bedtime. So no to late night television. Don’t read with backlit displays. Make sure the room you are sleep in is dark, try putting up darker curtains!


Tip 3: Exercise during the day!

-People who exercise regularly sleep better at night and feel less sleepy during the day. It can help increase the amount of deep sleep you get. The more vigorous the better!


Tip 4: Be smart about what you eat and drink

-Limit Caffeine and nicotine à It can cause sleep problems as far as 12 hours down the line!

-Avoid big meals at night

-Avoid alcohol before bed. It can interfere with your sleep cycle once you’re out.

-Avoid drinking too many liquids before bed, it may result in frequent bathroom trips before bed.


Tip 5: Wind down to clear your head.

-Things like deep breathing, progressive muscle relaxation and visualizing peaceful, restful thoughts can go a long way to turning your brain off.

Leave a Reply

Your email address will not be published. Required fields are marked *