How to Improve Your Sleep Quality

Getting a Better Night's Sleep

Sleeping Better




Getting a good night's sleep can be difficult if you struggle to fall asleep.
You can take some simple steps to ensure a good night's sleep.
Here you'll find everything you need to know about improving your sleep quality, from why you should get enough sleep to how to optimize your bedtime routine.


What is the importance of sleep?

First things first – is sleep important, and why?
Sleep is not just important; it's essential for a healthy brain and physical function.
There are several things affected by sleep.

Metabolic process

Your body's natural metabolism uses sleep to help your body digest fats and food at the right time.
Sleep quality can affect the body's ability to respond to insulin and impact metabolism, increasing hunger hormones.
Lack of sleep or insufficient sleep can also affect the body's metabolism.


Many hormones work on a 24-hour cycle, so your body naturally releases hormones to promote alertness in the morning and make you more tired at night.
Low-quality sleep can impact the natural hormone cycle and mean you don't feel refreshed and alert throughout the day.

Deficiency of immunity

When you sleep, your body's cells naturally work throughout the night.
Immune cells become more active at night, meaning a lack of sleep may affect your immune system and leave you more susceptible to colds and flu.

Blood flow

It is natural for your heart rate and blood pressure to drop when you enter non-REM sleep, which helps regulate your circulatory system.
Your heart rate can't return to normal if you don't get enough sleep or wake up regularly throughout the night.
People who don't get enough sleep are more likely to develop high blood pressure or heart problems.

Cognitive function

Getting enough sleep helps your brain form memories and process what happened during the day. 
You may have memory issues if you don't get enough sleep.

Sleep quality problems: what causes them?

It is clear what poor sleep quality affects, but what causes it?
There are a few factors that can contribute to poor sleep quality. These include:
A lack of routine may make it difficult for you to sleep. 
Plus, your sleep may be of lower quality, and you may wake up feeling tired.
Stress impacts sleep throughout the day. During the day, your mind will be engaged at night, resulting in poor sleep.
Certain foods and drinks, such as alcohol or caffeine, can disrupt sleep.

What are the different types of sleep?

You will cycle through REM (rapid eye movement) sleep and non-REM sleep during the night to get the benefits of a good night's sleep.

How long should you sleep at night?

Efficient sleep is about more than just getting enough; too much sleep can also be inefficient.
A good night's sleep doesn't just mean getting enough sleep - it's about getting the right amount.
Most adults between 18 and 64 sleep 7 and 9 hours every night, depending on their age, health, and activity levels throughout the day.

Getting a better night's sleep

It is possible to improve your sleep quality and sleep through the night without waking up if you follow these steps.

Make a routine for yourself.

Ensure you go to bed and rise simultaneously every morning and night.
Weekends can often disrupt your routine, so stick to a consistent time.
Please find your ideal sleep time and strive to reach it every night.

It is crucial to have a comfortable bed.

Simple things like beds or mattresses can cause sleep problems.
Our guide on How to Choose a Mattress explains everything to consider when choosing a mattress.
Make sure you choose a bed with plenty of room, support, comfort, and a mattress that is right for you. A sagging, inefficient mattress or old bed can drastically impact sleep quality.

Relax the environment by creating a calm atmosphere.

Invest in curtains, blackout blinds, and earplugs if you're a light sleeper to keep your room dark, quiet, and free of distractions.
If you are a light sleeper, light and noise can wake you up throughout the night.
In addition to TVs and computers, electronic devices can influence your sleep quality, so design a bedroom primarily for sleeping – you'll notice a difference.

Before going to bed, avoid using technology.

Additionally, avoid using your phone or social media right before bed. Blue light from electronics can alert your brain, making it more difficult to fall asleep.
Instead, read a book. You'll fall into a natural, healthier sleep if your brain switches off and your body unwinds.

Take some time to relax.

Even meditating before bed can be incredibly beneficial when falling asleep.
Having a bath, doing your skincare routine, or even bathing before bed can help immensely.
In addition, creating routine signals to your brain that sleep is coming makes it easier for you to switch off and fall asleep.

Get active.

You get into a routine by keeping active throughout the day.
If you are tired at the right time, you can fall asleep quickly and are less likely to wake up at night.

It would be best if you avoided trigger foods and drinks.

Avoiding caffeine in the evening is essential, as it can negatively impact sleep quality.
Avoid big meals too close to bedtime and sugary foods, which can boost energy.
In addition to causing sleepiness, alcohol can also disrupt sleep, so it is best to avoid it if your sleep is not good.

Prepare yourself for a good night's sleep.

In addition to waking up and feeling ready to tackle the day, sleep is essential for numerous health reasons and cognitive functions.
To eliminate poor-quality sleep and get the rest you deserve, find your optimum sleep time, avoid triggers, and stick to a routine.

Bedz4u has various options to ensure a restful sleep if you are considering a bedroom revamp or upgrading your mattress.