Getting a Good Night’s Rest: How to Improve Deep Sleep

Woman Sleeping Soundly

Did you know that sleep can have an impact on your mental health? Try to change your sleep habits today.

Are you wondering how to improve deep sleep? Not to worry! In this guide, we’ll go over tips for better sleep.

Want to learn more? Keep reading to find out.

Exercise Throughout the Week

People who exercise will feel less sleepy at night and have a deeper sleep in the evening.

Regular exercise can also improve symptoms of sleep apnea and insomnia. People who exercise tend to spend more time in a deep restorative stage of sleep.

Limit Your Exposure to Light

Melatonin is a hormone that’s controlled by light exposure. Melatonin helps regulate a sleep-wake cycle. Your brain will secrete extra melatonin in the dark, which will make you sleepy. If you get exposed to light, it will make you alert.

At nighttime, try to avoid bright screens two hours before bed. The blue light that brightens up your computer, TV, and tablet can disrupt your sleep.

You can lower the impact of light by using devices that have smaller screens. Dim the brightness on your devices or use a light altering software.

Try not to stay up late watching television. The light from the TV will suppress melatonin production. Most television programs will stimulate you and not help you relax you for bed. For a change, try an audiobook or listen to music.

When you’re getting ready for bed, make the room dark. Use shades or heavy curtains to block out light from your windows. You could also wear a sleep mask.


Eat Healthy Food and Watch What You Drink

Daytime eating habits will affect how you sleep. Limit the amount of nicotine and caffeine. Avoid drinking alcohol before bed. A nightcap may make you feel more relaxed, but the alcohol will affect your sleep cycle.

Don’t drink too many liquids before bed because you could wake up many times throughout the night.

Cut back on refined carbs and sugar. Sugar and foods like white rice, pasta, and white bread can keep you awake at night. You might get pulled out of a restorative stage of sleep. Sleep better by tracking what you eat and drink. 

To improve your sleep, try sleep gummy vitamins.

Relax and Get Ready for Bed

Do you notice you wake up a lot throughout the night? Leftover anger, worry, and stress can keep you from slipping into a deep sleep. Start working steps that will help you manage your stress and anxiety.

You can try out calming sleep rituals to prepare for sleep. Take a warm bath, listen to soft music, dim the lights, or listen to an audiobook.

The more overstimulated your brain is, the more difficult it will be to unwind in the evening.

Now You Know How to Improve Deep Sleep

We hope you found this guide on sleep helpful. Now that you have tips on how to improve deep sleep create a nighttime routine.

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