5 Incredible and Effective Ways to Improve Your Sleep Quality


Sleep deprivation is the root cause of a number of problems. It can cause fatigue, body aches, slow metabolism, liver problems, digestion issues, nausea, visual hallucinations, and even death in rare cases.

It is primarily the reason physicians recommend sleeping for 6-8 hours daily in order to function actively the entire day. As important as sleep is, several people suffer from sleep-related disorders; hence, they cannot sleep peacefully even if they try to.

From insomnia to sleep apnea and restless legs syndrome, there are numerous sleep-related conditions that affect millions of people around the world annually. It’s normal to suffer from such a condition as it isn’t anything incurable.

The easiest way to treat the issue and have a few hours of sleep is by taking a tranquilizer, but do you think that’s healthy? Sleep-inducing allopathic drugs bring along certain side effects. These sedatives can cause:

  • Mental health problems like constant stress and anxiety;
  • Feeling of sadness, hopelessness, and fatigue;
  • Liver dysfunction due to tissue damage;
  • Memory amnesia and confusion;
  • And respiratory failure and death in case of overdose.

Apart from the ones mentioned above, tranquilizers are addictive. Thereby, you won’t be able to sleep without them once you get addicted to the substance. It won’t be wrong if I say it’s not a permanent cure; it’s more like a desperate measure. So how can you maintain a good sleep cycle naturally?

Well, it’s possible. Here I’m going to share a few amazing tips and tricks that will help you maintain a healthy sleep cycle and improve the quality of your sleep. Continue reading to find more about the issue…

Start Moving

Are you a couch potato? How do you spend your day? Do you have a proper routine that involves a little exercise? If not, you must get moving now.

Take out a few minutes from your busy routine and go for a walk, preferably in the morning or before bedtime. It is something that will decrease fatigue, increase the number of happy hormones in the body, uplift your mood, and bring positivity to your life.

Once you get into a walking routine, slowly add some exercise to it. You can start with a few body stretches and eventually move to cardio. It will help you maintain a good sleep regimen.

A study was conducted by the Northwestern University’s School of Neurobiology and Physiology, where they took two groups of random subjects. It was concluded that subjects who got aerobic exercise 3-4 times weekly reported notably improved sleep quality. You may think of it as something odd, but trust me, it’s the best way to maintain an appropriate sleep cycle.

Try Medical Marijuana

Please don’t be surprised; medical marijuana is absolutely safe when consumed in a moderate amount. They say excess of everything is bad, and the same goes for marijuana. All you need to do is take care of the dosage, and you’ll be good to go.

As mentioned by the National Sleep Foundation, approximately 70 million people in the US suffer from various sleep disorders. If you’re one of them, I’d say you must try medical marijuana before the issue aggravates, causing further problems.

There are various strains of marijuana. The three most common marijuana strains include indica, sativa, and hybrid. Indica strains particularly help in relaxing the body and mind. Their function is similar to that of an anti-anxiety medicine; hence, indica strains can naturally induce sleep.

Although I won’t recommend taking them for long, you can take them for a few days while preparing for a proper sleep routine alongside. You can purchase indica strains online at Kootenay Botanicals and Cannawholesalers. You can use them for a few days, and then get back to a healthy routine.

Ditch Nicotine and Alcohol

Another thing that affects your sleep quality is smoking and drinking alcohol. Even though it’s quite a normal thing to smoke and drink these days, you still cannot neglect the fact that such things bring along a variety of side effects.

As mentioned in a study, a smoker is four times less likely to sleep as well as a non-smoker. As a matter of fact, nicotine leaves a simulative effect on the body. It also contributes to the restlessness that affects sleep quality.

Besides that, alcohol can also disturb your sleeping pattern. Let me put it this way, have you noticed how you wake up with a headache and lightheaded sensation after having a nightcap? It’s the alcohol that alters your brainwaves; thus, you must cut back on it.

Say Goodbye to the Electronics

According to research, using electronics such as mobile phones, tablets, or laptops before bedtime is exceptionally unhealthy. Henceforth, you ought to put the electronics aside, at least one hour before going to bed.

It may seem like something insignificant, but it’s of great significance. It’s a little thing that can make a huge difference at the end of the day. Give it a try, and you will see how you’ll sleep more peacefully and wake up all-fresh and enthusiastic.

A Touch of Melatonin

Melatonin is a natural hormone present in the body’s pineal gland. As per experts, it can effectively aid in inducing sleep naturally. The best part is that it’s entirely safe and doesn’t bring any side effects. Just to be clear, 1-5 milligrams of melatonin is the recommended dose before bedtime.

However, you must ensure not to take melatonin for more than two weeks as it can cause addiction. If your sleep quality doesn’t improve after two weeks of use, you must quit using melatonin and consult a physician.

I personally love melatonin because it also helps fight inflammation, boosts the immune system, and relieves jet lag symptoms. Oh, and make sure to take care of the dose as its overdose can trigger stomach-related issues.

Lastly, I want you to know that it is pretty normal if you’re unable to sleep. Yes, it’s problematic, but it doesn’t make you crazy. It’s curable and using the tips and tricks I’ve shared above; you can successfully improve your sleep quality while keeping sleep-related disorders at bay. Give it a thought, my pals!