How To Get Quality Sleep Every Night

Would you love to achieve a high quality of sleep each and every night? Some people think they aren’t capable of this, but anybody can do it. It might take a bit of work, and a tweak or two here and there, but you can make every night the best night’s sleep you ever had. Here’ the ultimate guide to high quality sleep each and every night:

Gradually Tweak Your Sleeping Pattern

If your sleeping pattern is all off at the moment, you need to tweak it gradually. So many people go to sleep late at night and want to go to bed earlier to get up earlier. They try to jump from going to sleep at 12am to sleeping at 10am, and this isn’t always possible. You’ll probably lie there staring at the ceiling, which can keep you up longer and be really frustrating. Gradually tweak it each night by 15 minutes or so, and before you know it you should naturally fall asleep at your desired time.

Go To Bed And Get Up At The Same Time Every Day

To get a high-quality sleep each night, you need to make sure you’re going to bed and getting up at the same time every day.

Even on weekends. If you don’t, you can confuse your body and make it difficult to feel good when you get out of bed.


Make sure you’re getting as much sleep as you need. This is usually anywhere from 7-9 hours depending on your age and activity levels. If you’re not getting enough sleep, you’ll need to play catch up at some point.


Make Sure Your Room Is Completely Dark

Your room should be completely dark if you want a high-quality sleep. Humans were designed to sleep in the pitch black, so the tiniest strip of light could disrupt sleep. Make sure your electricals are turned off so there aren’t any standby lights. Be vigilant when it comes to letting light in your room.

Get Some Exercise During The Day

Getting some exercise in the morning or the afternoon will get rid of some of your pent up energy and make you feel ready to fall into bed when it’s time to sleep. There’s an ongoing debate as to whether you should exercise at night time. Some say that exercising before bed can make it too difficult to drop off, as the body is more stimulated. However, some studies show that it can result in a better quality sleep. Getting exercise in wherever you can  helps. Do what works for you! Not only will you achieve a higher quality of sleep, you’ll also maintain your health and weight. Set yourself some goals you feel good about and stick to them!

Use A Dawn Simulator

A dawn simulator can come in the form of an alarm clock. It can help you to fall asleep much faster and wake up better too. You set it in a way that suits you, and the light will gradually dim, simulating sunset for you to fall asleep. When it’s time to wake up, it’ll gradually simulate a sunrise, helping you to feel far more refreshed. Using something like this can also help to treat Seasonal Affective Disorder.

Keep Caffeine To A Minimum

Drinking caffeine is fine earlier on in the day, but you should try to limit the amount you consume. A couple of cups of coffee doesn’t hurt, but watch for caffeine in anything else you may be consuming. Things like tea, coffee, and fizzy drinks also contain caffeine. If you consume it later on in the day, chances are, you’ll be lying awake feeling frustrated. Pay attention to the amount you’re consuming.

Drink Sleep Tea Before Bed

Drinking a few cups of tea before bed is a great idea providing they are caffeine free and designed for sleep. Two of the most amazing teas for this are chamomile and red bush.

Try them and see if they can help you drift off into a more peaceful sleep!


If you’re not used to drinking this sort of tea, it can be difficult to get used to the taste. Try not to add sugar or anything like that, as it could potentially keep you awake even longer. After a couple of cups, you should get used to the taste and even learn to love it.

Don’t Go To Bed Hungry

Going to bed hungry can actually keep you up at night. While you shouldn’t go to bed with a tummy too full, having a light snack is a good idea. Don’t consume anything too heavy, as that can keep you up too. Maybe try some toast and peanut butter, or something similar.

Have A Hot Bath Before Bed

Hot baths are very relaxing, and the great thing about them is that once you get out, the body’s temperature lowers. This means you end up cooling right down to the perfect temperature before you’re due to go to sleep. Avoid showers before bed, as they can be too stimulating.

Make Sure Your Bed Is Perfect For You

Your bed needs to be right for you if you’re going to have a high quality of sleep every single night. This means making sure you have the right pillows, mattress, mattress topper, and so on. You can get help looking for the right kind of mattress with something like Make sure you know whether you like it firmer or softer as a starting point. This may depend on things like your age, and whether you have any current problems with your back, neck, etc.

Wind Down At Least An Hour Before Bed

Start winding down at least an hour before bed. This means dimming the lights, and turning off the TV. You definitely shouldn’t be staring at a bright screen (like your phone) before you’re due to drift off. You could read a book to help you tire out. You should aim to make this hour as relaxing as possible.

Try An App Or A Podcast To Help You Drift Off

There are plenty of apps and even podcasts designed to help you to drift off. One great app is Sleep Cycle. This app can help you to track your sleep during the night, so you can actually see what the quality of your sleep is like. You can also use it to play relaxing sounds before you drift off if you like the idea of listening to rain or a babbling brook. Then you have a podcast such as the sleep with me podcast. This podcast makes absolutely no sense and is designed to bore you to sleep. It really works!

Make Sure Your Room Is The Right Temperature

Make sure your room is the right temperature for you to fall asleep quickly and easily. For optimal sleep, research suggests your room should be somewhere between 60 and 67 degrees Fahrenheit for you to doze off. Bear in mind it’s better if you can keep your head nice and cool. This is why so many people seem to love the cold side of the pillow!

Use Relaxing Colors In The Bedroom


If you use colors in the bedroom that are too stimulating, you’re going to have trouble falling asleep. Relaxing colors include green and blue.

Stimulating colors like red should be avoided at all costs. If you like the idea of using something like color therapy to help you drop off, you can get a nightlight that changes color to help you fall asleep.

Some of them even let you use aromatherapy with them, so a relaxing scent like lavender could help you to drift off.

Use Relaxing Scents

There are a few scents out there said to be relaxing, but following on from the previous point, lavender is one of the best out there. Spraying it on your pillow and even dotting it on your pulse points could be a wonderful way to fall asleep.

Only Ever Use The Bedroom For Sleep

Never use the bedroom for anything other than sleep. Potentially, you could also use it for reading and sex, but nothing else. Nothing that is too stimulating, such as watching the TV or working. You want your brain to associate your bedroom with these things only. If you regularly watch TV in the bedroom or use it for work, then it’s no wonder you can’t drift off.

You have probably found many tips here you can put into practice to help you get the highest quality of sleep each night. When you improve your sleep quality, your whole life will improve. You’ll feel better day to day, have a sharper focus, and perform better in everyday activities. You may also find that you lose weight, feel less stressed, and so much more! Start today and see what a difference it can make in your life. If you have tips of your own, leave them below. Thanks for reading!

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