If you scored 6–10 on a sleep quality or fatigue calculator, it’s time to focus on improving your sleep habits. Moderate issues with sleep can often be resolved with practical adjustments to your daily routine. Here are ten actionable tips to enhance your sleep quality.
1. Stick to a Schedule
Maintain a consistent sleep and wake schedule—even on weekends—to train your body to sleep better. Over time, this will help regulate your circadian rhythm and ensure more restful nights.
2. Limit Naps
Long or irregular naps can disrupt nighttime sleep. If you nap, keep it to 20–30 minutes in the early afternoon. Power naps can refresh you without affecting your ability to fall asleep later.
3. Optimize Your Diet
Avoid heavy meals, caffeine, and alcohol close to bedtime. These can interfere with your ability to fall and stay asleep. Instead, consider a light snack with sleep-promoting nutrients, such as a banana or a handful of almonds.
4. Exercise Regularly
Physical activity promotes better sleep. Aim to finish your workout at least three hours before bedtime. Exercise reduces stress hormones and helps tire your body, preparing it for rest.
5. Manage Stress
Practice relaxation techniques such as deep breathing, yoga, or journaling to reduce stress levels that may keep you awake. Managing daily stressors can make a significant difference in your sleep quality. Check out our stress and burnout reflection tool.
6. Upgrade Your Sleep Environment
Invest in a comfortable mattress and pillows. Keep your bedroom dark, quiet, and cool. Additionally, consider eliminating clutter and incorporating calming scents like lavender to create a more inviting sleep space.
7. Cut Back your Screen Time
Reduce exposure to blue light from electronic devices at least one hour before bed. Use blue light-blocking glasses or enable night mode on your devices if you must use them. Keep them out of your bedroom if you can.
8. Try a Sleep Aid (If Necessary)
Natural remedies like melatonin supplements or chamomile tea may help but consult a healthcare professional before use. Over-the-counter aids can be beneficial but should not replace healthy sleep habits.
9. Monitor Sleep Quality
Keep a sleep diary or use a sleep tracker to identify patterns or issues. Document factors like bedtime, wake time, and overall sleep quality to identify what works best for you.
10. Seek Professional Advice
If your sleep doesn’t improve, consider consulting a specialist. The Mayo Clinic’s tips for better sleep are a great starting point.
If you’re noticing more severe sleep disruptions, learn when to seek professional help in our article on When Sleep Problems Affect Your Life.
Ready to start improving your sleep? Book a 15-minute complimentary call to discuss how we can help you build better sleep habits or try our Sleep Quality Calculator to see where you stand.
