9 Ways to Improve Your Sleep Quality Tonight

Look no further! Here are nine ways to improve your sleep quality tonight, including trying vagus nerve stimulation at home.

23:42 23 June 2022

Sleep quality and sleep quantity aren't the same things, but they're often confused with one another. You might think that just because you average eight hours of sleep each night, you sleep great! But the truth is, sleep quality involves a lot more than just the amount of time you sleep. Today, we'll talk more about how to sleep better with different ways you can improve your sleep quality tonight.

 

Sleep Quality versus Quantity

As we said, sleep quality refers to how well you sleep, whereas sleep quantity is how long you sleep.

 

How much sleep do you need? The amount of sleep we need varies from person to person and also changes throughout our lifespan. For example, a newborn's sleeping patterns will be different from a teenager's or an elderly person's. Most adults need between seven and eight hours of nightly sleep, but some people can function on five or six hours with no problem while others may need as many as nine or ten hours to feel rested during the day.

 

Factors that Influence Sleep Quality

There are a variety of factors that affect how well you'll sleep at night, which is why some nights you might feel like you slept great even though you only got six hours, while other times you might feel exhausted after eight hours. Age, stress levels, how active you are during the day, and what you eat and drink before bed can all impact how well you sleep.

 

Certain medical conditions can contribute to poor sleep quality, such as sleep apnea or restless legs syndrome. If you're struggling to get a good night's sleep regularly, it might be worth talking to your doctor about whether or not you have one of these underlying conditions.

 

Nine Ways You Can Improve Your Sleep Quality Tonight

Now that we've talked more about what goes into sleep quality, let's discuss some things you can do tonight (and every night) to improve how well you sleep.

 

Follow a routine

Going to bed and waking up on the same schedule each day helps to regulate your body's natural sleep rhythm. This can be challenging to get used to at first (especially on weekends), but try your best to stick with it as much as possible.

 

Create a relaxing environment

Your bedroom should be a haven for sleep which means it should be dark, quiet, and cool. If you live on a noisy street, in a loud building, or have thin walls, consider investing in some earplugs or a white noise machine to help you block out distractions.

 

Avoid stimulants

Caffeine, nicotine, and alcohol can all interfere with how well you sleep, so it's best to steer clear of them in the hours leading up to bedtime. They can make it harder for you to fall asleep and stay asleep throughout the night.

 

Get moving

Exercise is a great way to improve your sleep quality, but you mustn't do it too close to bedtime as it can have the opposite effect. Aim to finish your workout at least three hours before you plan on going to sleep.

 

Wind down before bed

The hour or so before you go to sleep is the perfect time to relax and wind down for the night. Take a bath, do a puzzle, read a book, or do some gentle stretching to help you transition from your busy day into a restful night's sleep.

 

Cut out screen time

This one can be tough, especially for young people. But the blue light emitted by screens (think phones, laptops, and TVs) can disrupt your body's natural sleep rhythm. So it's best to avoid using any electronics for at least an hour before bedtime.

 

Try vagus nerve stimulation at home

You can stimulate your vagus nerve at home with vagus nerve stimulating headphones. VNS used to require invasive measures (including surgical implantation) or steps like cold plunges and powerful electric currents, but new technologies have made it possible to do it in a much more comfortable way.

 

Stimulating the vagus nerve could help you sleep better by calming your nervous system and reducing inflammation.

 

Wear comfortable clothing

This one might seem like a no-brainer when it comes to how to sleep better, but it's important to make sure you're wearing comfortable clothing to bed. You don't want to be too hot or too cold as both can make it harder to sleep.

 

Sleep on a comfortable mattress and pillow

Your mattress and pillow play a big role in how well you sleep at night. If your mattress is old and saggy or your pillow isn't supporting your head and neck properly, it can lead to restless nights. Investing in a high-quality mattress and pillow is worth the money if it means you'll be able to sleep better.

 

Bonus: Sleep Hygiene Tips

We're not quite done yet! Before you drift off to sleep, here are some bonus sleep hygiene tips to keep in mind:

 

• Don't eat or drink too close to when you plan to sleep: Eating a big meal or drinking alcohol right before bed can make it harder to sleep. If you're hungry, stick to light snacks like yogurt or fruit.

 

• Make sure your bedroom is dark: Light exposure (even from things like phones and TVs) can disrupt your body's natural sleep rhythm, so it's important to keep your bedroom as dark as possible.

 

• Don't work in bed: Working in bed can make it harder to fall asleep and stay asleep. If you can, try to create a dedicated space for work so you can leave your bedroom for sleep and relaxation.

 

• Get clean, fresh air in your bedroom: Open the windows and let some fresh air in! This fresh air can help you sleep better by reducing carbon dioxide levels and keeping the air circulating. Cool air never hurts either!

 

• Don't stay in bed awake for too long: If you can't fall asleep after 20 minutes, leave your bed and do something else until you're tired and ready to try again. Staying in bed when you're not sleeping can make it harder to sleep later on.

 

There you have it! Nine tips for how to sleep better tonight. Try out a few of these and see how they work for you.