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5 Tips for Improving Your Sleep Quality

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Getting enough sleep is essential for physical and mental well-being. But sleep quality is often compromised for many people, resulting in morning grogginess and daytime drowsiness. You can improve the quality of your sleep and wake up feeling refreshed with a few lifestyle changes.

Here are five tips to help you achieve this:

Create a relaxing bedroom environment

Achieving a relaxing bedroom environment is easy if you know what to focus on. Start with your bedding. Invest in comfortable sheets, pillows, and duvets that make you want to snuggle in for the night. Then, focus on blocking out any external disturbances that might prevent you from sleeping well. Light-blocking curtains and white noise machines can be extremely useful in this regard. Declutter your space, use calming colours like blue and green, and add a touch of aromatherapy with a diffuser or scented candles. 

Consider Reishi mushrooms

Reishi mushrooms are known for their sleep-enhancing properties. These medicinal mushrooms have been used for centuries to promote relaxation and help people fall asleep faster. The compounds found in reishi mushrooms have a calming effect and reduce anxiety, making them a potential natural alternative to sleep medication. To get the most out of your Mushroom Revival reishi mushroom tea or supplement, consume it in the evening, after dinner. This way, your body has enough time to digest and absorb this powerful ingredient’s benefits fully.

Limit daytime naps

Long naps can disrupt your sleep cycle and make it challenging to fall asleep at night. Setting a timer for 30 minutes or less can help you get the benefits of a power nap without messing up your sleep schedule. Avoid sleeping late on weekends, as this can reduce your body’s natural sleep rhythms. By maintaining a consistent sleep pattern, your body will learn when it’s time to sleep and wake up, making it easier to get a good night’s rest.

Reduce exposure to blue light

Blue light is emitted by electronic devices such as televisions, computers, and smartphones, and it suppresses the production of melatonin, a hormone that helps regulate sleep. Avoid using electronic devices for an hour before bedtime or use blue light-blocking glasses. You can also adjust the settings on your devices to reduce blue light and adjust to warmer colours in the evening to make sleep conducive.

Practise relaxation techniques

Relaxation techniques such as deep breathing, meditation, and yoga help calm your body and reduce stress levels, leading to better sleep. Try deep breathing before bed and taking long inhales and exhales to slow your heart rate and calm your mind. Meditation and yoga are also effective ways to reduce stress and promote calmness.

Ensuring you get enough high-quality sleep is vital for your health and well-being. Sleeping is not just about closing your eyes and hoping for the best, but rather a lot of deliberate choices and actions that you can take to ensure you get the best possible sleep. By following these five tips, you’ll be well on your way to a better night’s sleep and a happier, healthier lifestyle. Remember to give yourself time, and with the right strategies, you’ll see a change in your sleeping habits soon.


Jordan Wayne, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.

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