Four Tips To Improve Your Quality Sleep

A full night’s sleep is one of the most important things for staying healthy. It is on par with regular exercise and a healthy diet. Studies have shown that if you don’t get the right amount of sleep, it will affect your performance when exercising. Along with your brain function throughout the day. It can also lead to several other health issues. That is why it is so important to make sure you get plenty of sleep.

Reduce Blue Light Exposure

One of the biggest reasons why you could be missing out on sleep is because of technology. During the day, this won’t be an issue and is in fact, more of a benefit. However, when it gets to later on in the evening. The blue light that is emitted from television is that it tricks your brain into thinking that it is still daytime.

Blue light also reduces melatonin which is the hormone that helps you relax and get plenty of sleep. There are a few things you can do to reduce the amount of blue light exposure. For example, you can wear glasses to block blue light. You can also install an app on your phone to block blue light. However, we advise you to turn in all technology products at least an hour before you go to sleep.    

Avoid Caffeine In The Evening

When you wake up in the morning, one of the first things you make is a coffee. However, many people will drink coffee later on in the evening. Caffeine is known to enhance focus, give a quick burst of energy and boost sports performance. Why would I drink it a few hours before going to sleep?

If you are struggling with getting to sleep, we suggest that you avoid consuming a high amount of caffeine at least 6 hours before bed. So, if you go to bed at 10-PM we suggest that you don’t eat or drink anything after 4 PM with a high amount of caffeine. If you like the taste of coffee, choose decaffeinated coffee for later in the evening.

Stay Consistent

Consistency is key for anything. If you want to see results for your diet, make sure you stay consistent. To get stronger, you need to be consistent with exercising. The same goes for your sleeping pattern. You need to sleep at the same time every night for your body to recognise it.


There are several supplements out there that are said to help you sleep. However, this is not entirely true. Yes, they can help relax your body which can help you fall asleep. However, having a supplement does not instantly make you tired. If you see your local doctor, they may suggest magnesium supplements because you have a low amount in your body. Although, do not expect you to feel instantly tired if you take a magnesium tablet. Nonetheless, ask your doctor to see what they suggest to improve your quality of sleep.