10 Tips for Improving Sleep Quality

If you are like most people, you have struggled to obtain restful sleep in the past year. The ongoing pandemic has taken a toll on mental health, making high-quality sleep that much more elusive. Here is a quick look at 10 helpful tips that will boost your sleep quality even if you live on a busy Philadelphia street.

Eliminate all Sources of Noise

From barking dogs to the neighbor starting his motorcycle to go to work, garbage trucks going up and down the street and even chirping birds, there is plenty of Philadelphia noise pollution that has the potential to interrupt your sleep. The solution is to drown out those sounds with white noise, by running a fan, or wearing ear plugs. Each of these solutions will eliminate audio interference, helping you obtain a relaxing night of high-quality sleep.

A Cool Space

The optimal temperature for sleep is between 60 degrees Fahrenheit and 67 degrees Fahrenheit. Run a fan at night to keep your room cool. A fan also drowns out noise to boot.

A Dark Bedroom is Essential

Blocking out light also makes it easier to enjoy truly restful sleep. You can block out the sunlight, car lights, and other sources of light with blackout curtains. 

Declutter Your Room

If your bedroom is overloaded with sundries or if your bed is too close to dressers or other objects, it will prove challenging to enjoy high-quality sleep. Eliminate the clutter and you will find it is that much easier to fall asleep quickly and remain asleep for eight full hours.

Carefully Select Your Pillow

The pillow you choose has the potential to make or break your sleep quality. The pillow fill is particularly important. Find a pillow with a pillow fill that provides optimal support and does not trigger your allergies and you really will sleep that much better at night.

Mind the Bedding

You need a comfortable mattress and bedding in order to reach REM sleep and wake up refreshed. The bedding and pillow you select should support your sleeping position. This means those who sleep on their side should have a pillow that provides support for the shoulders, neck and head.

Minimize Your Caffeine Intake

It is a mistake to consume caffeine after the late afternoon hours. If you were to down a cup of coffee or an energy drink after dinner, you probably wouldn’t be able to enjoy restful sleep. Even caffeinated soda consumed in the evening can prevent high-quality sleep.

Don’t use Screens Prior to Bedtime

It is a grave mistake to use your smartphone, tablet or laptop in bed. In fact, using a regular computer or TV in the hour before you sleep will prevent a restful night. Instead of looking at a screen prior to bedtime, listen to soothing music or read a book.

Do not Read Emails Prior to Sleeping

Speaking of screens, reading emails prior to hitting the hay is a major mistake. If you read emails in bed or even in the couple hours prior to hitting they hay, you will be thinking about those messages and stressing out. Set an email cutoff time of 5 p.m. or 6 p.m. and stick to it.

Engage in Gentle Yoga Poses Prior to Bedtime

Gentle yoga poses decrease stress and improve sleep quality. Try some light yoga in your bedroom before catching some Zs and you will find it really does relieve tension, setting the stage for a restful night of sleep that prepares you for the day ahead.

Pristine Home Care is at Your Service 

Our medical professionals provide home care services to patients in and around Philadelphia. If you or a loved need home care assistance, contact us today to learn more about our services. You can reach Pristine Home care by phone at (215) 207-6779. If you would prefer to contact us on the web, send an email to Pristinehcsmarketing@gmail.com or complete our contact form.