7 Proven Tips to Improve Your Sleep Quality Tonight

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Whether you’re struggling to fall asleep, finding yourself waking up in the middle of the night or are simply not feeling rested in the morning, the quality of your sleep can impact everything from mood and focus to immunity and long-term health. Fortunately, making a few simple changes to your routine can lead to better rest and a more energized start to each day.

Here are some effective ways to improve your sleep and wake up feeling refreshed.

Develop and Keep a Routine

Routines and sleep rituals play a crucial role in improving sleep. Going to bed and waking up at the same time helps your body get into the habit of healthy sleep, so setting your alarm for the same time every day can help your body learn to adhere to a sleep schedule and reinforce your body’s sleep-wake cycle. Even if you can’t fall asleep within 20 minutes of your head hitting the pillow, be sure to continue to wake up at a consistent time.

Create a Relaxing Environment

Experts warn that excess light exposure can interfere with your circadian rhythm. To combat this, invest in a sleep mask or some blackout curtains to keep your bedroom dark. Other ways to cultivate relaxation at bedtime include making sure you have comfortable bedding, are using a supportive mattress and pillow, and minimizing noise in the bedroom. Keeping your room cool — most research says between 65 and 68 degrees — can also help you ease into slumber.

Lower Anxiety Levels

For some, not being able to sleep causes a cycle of anxiety that in turn prevents them from going to sleep. If anxiety is weighing you down, try to write down any worries so you can set them aside to tackle tomorrow. Organizing and prioritizing your tasks can help too.

A bath or relaxation ritual such as a skin care routine or brief meditation practice before bed can be a great way to allow your body to unwind and get ready for sleep. Mindfulness, breathing exercises, low-impact stretching and listening to calming music are also effective strategies.

Limit Napping

Although avoiding naps may be the best option for sleep hygiene, if you’re feeling sleepy during the day, try not to nap later in the day and shoot for a 20-minute rest — but no more than one hour. The best time to nap is right after lunch or in the early afternoon.

Get Your Steps In

A great way to tire yourself out is to spend some time during the day exercising, as aerobic exercise causes the body to release endorphins. It also raises the body’s core temperature, which sends a signal to the body that it is time to be awake. Getting at least 20 to 30 minutes of exercise during the day can improve sleep quality that very night.

However, try to avoid exercising too close to bedtime as it may energize you too much.

Avoid Electronics Before Bed

Get in the habit of putting down the phone and turning off the television, laptop and tablet about an hour before bedtime. Not only do these devices keep your brain active, the blue light emitted from them has been shown to suppress the body’s natural production of melatonin.

Limit Caffeine and Alcohol at Nighttime

Caffeine and alcohol are known sleep cycle disrupters. Caffeinated beverages can take hours to wear off and alcohol can cause you to wake up in the middle of the night — even though you may feel sleepy at first. In fact, high amounts of alcohol consumed before bed have been shown to decrease sleep quality by almost 40%.

Some experts say to limit coffee, tea, soda and other caffeinated drinks after 2 p.m.