10 Tips for Healthy Quality Sleep

Sleep is an essential to life and our wellbeing. A lack of good quality sleep can have serious negative impact on our physical and mental health. Here’s some wise tips on how to get some quality sleep.

1. Put your phone down

Our phones, tablets and computers emit blue light which tricks our body into thinking it’s daytime. This causes a reduction in the hormone melatonin, which relaxes us and allows us to fall into a deep sleep. Try to avoid screens at least a half hour before bedtime and definitely do not use them in bed if you’re struggling to sleep.

2. Avoid caffeine late in the day

Caffeine can stay in our systems for several hours and therefore can keep us awake at night. Try avoiding caffeine 6 hours before bedtime to ensure your system has enough time to wind down for a good night’s sleep.

3. Exercise regularly but not before bed

Exercise has many great health benefits including sleep quality improvement. Regular exercise during the day is one of the best ways to ensure a healthy sleep routine. However for some, exercise right before bedtime can increase the body’s production of hormones such as adrenaline which may cause sleep issues if too close to bedtime.

4. Avoid alcohol

Many people believe alcohol helps them sleep. However alcohol seriously reduces the quality of your sleep. Alcohol reduces the production of melatonin which is vital to your sleep cycle. You may feel it helps you fall asleep but it is likely you will wake up feeling tired as your sleep quality will be negatively impacted.

5. Get outside during the day

Natural sunlight helps keep your circadian rhythm in check by keeping your body clock in sync with night and day.

By increasing your light exposure during the day your body will provide increased energy followed in the cycle by a relaxed brain and body at night, telling your body it is time to sleep.

6. Get into a routine

By changing your routine on weekends or even day to day throws off your circadian rhythm. If you struggle to have consistent bedtime your body will not know when it needs to wind down for the night. This will negatively impact your long term sleep health. Have a set sleep/wake cycle if you’re having difficulty sleeping.

7. Improve your environment

Invest in a comfy mattress, pillow and create a relaxing bedroom environment. Improving comfort will reduce aches and pains and provide a better night’s sleep. You can also use black out blinds/curtains and reduce external noise to help you relax.

Associate your bedroom with sleep and being relaxed. If your work computer is in your bedroom you may not feel relaxed when in that environment, which could affect sleep. Leaving a TV on overnight in your bedroom will also prevent you from getting much needed restorative sleep.

8. Don’t eat late at night

Eating a large meal late at night can negatively impact the release of melatonin and HGH which help you get a quality night’s sleep.

It is also worth mentioning a healthy diet will help improve your sleep on the whole.

9. Get the temperature right

Being too hot or cold can prevent you from falling asleep or having a quality sleep. Try to get the room to around 68° for an optimal sleep temperature.

10. Relax

Try to incorporate relaxation into your bedtime routine. Things such as reading a book, taking a bath, breathing techniques or getting a massage can help you wind down and reduce your stress/ adrenaline levels before bed.

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From award-winning Texas author Cynthia Leal Massey.


  1. At work, on Turns, I read that Rotating Forward is better in terms of keeping the Circadian Rhythm, so we worked 7-3, 3-11, then 11-7, etc. Some shops worked in a Reverse Rotation, 7-3, 11-7, then 3-11, but they did that to get extra time off during the cycle.

    From the Canadian Equivalent of OSHA: “Direction of rotation of shifts. It is recommended that shifts rotate forward from day to afternoon to night because circadian rhythms adjust better when moving ahead than back.” Cancer, heart disease, and much more seem to be implicated in Shift Work. Unfortunately, as modern researchers are wont to do, some are confusing the significance of forward or reverse rotation.

    It might be better to be on one turn, as my father worked 11-7 much of his life, whereas, in a different facility, I rotated turns.

    Drugs. I use Klonopin by prescription, and I use it modestly, very modestly. I have a Seizure Disorder, and a Heart Rhythm Disorder, and Alcohol is not something I use anymore (heart rhythm acts up), and I can’t smoke either (heart rhythm acts up, LOL). Though much of my life, I have had benign arrhythmias – my worst was from Chocolate I ate after Lent, for months, I had 5 PVCs per minute 24/7, I even saw an Electrophysiologist – but now I have Afib. Klonopin definitely reduced the Seizure Activity before I was on an Anticonvulsant (seizures were undiagnosed for 15 years), and I can say with a high degree of confidence that in my case, a very small amount, seems to relieve the severity of the Afib. [Use of clonazepam for treatment of patients with paroxysmal atrial fibrillation with regard to their psychoautonomic status].

    But, one night, I couldn’t get to sleep. It was frustrating. Finally succeeding, I wondered if the Klonopin was causing the issue. I stopped with no reduction (I only took 1/4 of a 0.5 mg Klonopin, or Less), and started Sleeping Better and my memory seemed more keen, but the Afib started to be more aggressive again (to a limited degree). So, Drugs, over the counter, or prescription, can have an effect too, and the effect may be counter to what one would expect. Speak with your Doctor about changes in one’s medication if it is suspected that the medication may be causing issues.

    Just wanted to add these. Great Article, Great Points All.


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