18 Tips To Improve Sleep Quality

We believe that a balanced lifestyle and a healthy way of living are important for all our readers. It’s not just about healthy eating and regular exercise, but also about getting good quality sleep for the right amount of time. Unfortunately, in today’s world, going to bed early is not considered “cool,” but it is essential for our body to function well and have a deep sleep.

Here are 18 proven tips supported by research that can significantly improve the quality of your sleep and make your life more balanced.

Let’s get started!

1. Breathe through your nose

In our previous article, where we introduced

, we already mentioned the importance of proper breathing. This topic is so significant for our optimal functioning that it deserves a separate article.

To improve the quality of your sleep, it is important to focus on breathing through your nose throughout the day. Both inhalation and exhalation should happen through the nose. To reduce snoring, sleep disorders, and sleep apnea, it is important to train yourself to breathe through your nose at night as well. Avoid sleeping on your stomach, as it hinders proper breathing and negatively affects your circulation.

Want to know how to implement this? Read this book: Patrick Mckeown – The Power of Breath

2. Increase your exposure to natural light during the day

Have you noticed that you sleep better after a day spent in nature compared to a whole day at the office? This is not just because your everyday life is stressful, but also because your body’s circadian rhythm is not optimal. Your circadian rhythm determines when you feel tired and when you feel energized.

Natural light, or sunlight, helps regulate your

by contributing to the normalization of melatonin levels, which aids in falling asleep.

3. Reduce or eliminate exposure to blue light

While natural light supports our health during the day, blue light can cause sleep problems.

, the hormone responsible for inducing fatigue and supporting falling asleep and deep sleep, can only be produced in darkness.

If our melatonin production is affected by the light shining on us at night, we won’t be able to enter deep sleep or even fall asleep. Therefore, it’s recommended to turn off the lights in the evening, turn off or keep electronic devices away from you. It’s also advisable to use a blue light filter. Additionally, you can further reduce the amount of blue light by wearing filtering glasses. However, it’s best to avoid watching TV and using other electronic devices at least 2 hours before bedtime.