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Ultimate Guide to Improve Your Sleep

As a nation, we are sleep deprived. We are scattered between tasks, responsibilities, and deadlines. There are so many things on your checklist that we often deprive other areas in our lives that need our attention. Recent studies have shown that Americans are getting less than 5 hours of sleep. Here is our Article on The Ultimate Guide to Improve Your Sleep Quality.

The Ultimate Guide to Improve Your Sleep Quality:

This is greatly unfortunate. Sleep is an essential activity needed in order to go the distance. Our bodies need the time to rejuvenate. What are some ways our bodies are affected by the lack of sleep?

1. Sleep is connected to your mental capacity.

Have you ever tried focusing in that company meeting, yet could hardly keep your eyes open? Whether you are learning science, how to play the guitar, or drive a car, it is important that you get sufficient rest. In fact, the right amounts of sleep can improve your learning and problem-solving skills. A great night sleep can positively impact your creativity, learning, and decision-making processes. Without it, the neurons of your brain weaken and your memory takes a tumble.

2. Sleep improves your critical decision making.

Before making that important decision to dramatically alter your life, a good night sleep is highly recommended. It has been proven that when you fail to rest, your mental sharpness dulls just as if you were under the influence. In the same way, your estimate of certain risks and decisions is altered and should never be trusted.

3. Sleep is connected to your emotions.

According to studies, those who get the necessary 8 hours of sleep are considered more emotionally stable than those who do not. With the right amount of rest, one can handle high levels of stress, negativity, and situations that can easily alter the moods.

4. Sleep affects your weight.

It has been proven that those who do not get the rejuvenation their bodies need suffer from increased levels of weight gain. Approximately 55% of people who get less than 5 hours of sleep become obese. If that were not enough, loss of sleep can also affect your hormones. Without sufficient sleep, hormones are out of balance, leaving you hungry and unmotivated. In fact, your ghrelin levels rise as your leptin hormones decrease. This leads you to become more hungry than if you took the few additional hours to rest your body.

5. Lack of sleep puts you at risk for diabetes.

That is right. Lack of sleep affects your insulin levels which directly control blood glucose levels. If you suffer from poor sleep, you are more at risk of contracting diabetes.

6. Lack of sleep makes you sick.

In order for your body to remain strong, you need a healthy immune system. This means, your body needs the right amount of proteins in order to fight infections and heal from illness. This can only happen with 7-8 hours of sleep. With a great rest, you are able to fight the common cold. With so many things to do and so little time, how do we take the rest needed for our heavy schedules? Here we have combined some tips that you can incorporate into your daily routine. Here are few more tips to Improve Your Sleep Quality.

Improve Your Sleep Quality

Improve Your Sleep Quality:

Get good sleep:

It really is that simple. You need a healthy amount of quality time for rest. Your body falls asleep within 15 minutes of lying down. A great rest will always make you feel refreshed. You should struggle a whole lot less to get out of bed in the morning. Your mental capacity is sharp, you are able to keep alert, and remain productive throughout the course of the entire day.

Stick to a schedule:

In order to reap the benefits of great sleep, you must be disciplined. This means that you must keep a schedule and stick to your guns. Wake up at the same time every day, even on days that you are not busy. When you stay on schedule, your body’s sleep-wake cycle adjusts and enables you to have better rest.

Throw stress out the door:

Stress is one of the biggest factors that rob us of our energy. Without prioritizing this heavy component, you are putting yourself in danger every day. Consider how you can organize your life, along with its daily responsibilities. What matters most? Tackle that first. Choose your battles wisely. Do not forget to take a break when needed.


It is important that you give your body the movement it was created for. Try any physical activity that gets the blood pumping. This could be anything from dance to playing a fun game of squash. This will help you get a deeper night’s sleep as you will certainly fall asleep faster.

Take a Nap:

In between heavy workload responsibilities, consider taking a quick nap. Do not go overboard with this or you will confuse your body. Take up to 30 minutes of sleep preferably in the mid afternoon time.

Limit Electronic Devices:

Before going to sleep at night, try to limit your use of smart devices like phones, tablets, or your laptop. These electronic conveniences have ‘blue light’ which throws off your melatonin hormone that helps you to fall asleep. In addition to this, your brain remains awake as you intake large amounts of information and stimuli. Instead of feeling tired, you may get a fresh wind of energy which will affect your productivity the following day.

Eliminate all light:

At night, you may find that it is difficult to sleep in a room with the smallest amount of light on. If you do get to nod off, you may find that your sleep pattern is disrupted. For this reason, it is important that you eliminate all light by closing windows, doors, using quality window curtains, and create a quiet environment.



Regulate temperature levels:

In order to get sufficient sleep at night, consider dropping the temperature a bit. Keep your room a tad bit cooler than usual by regulating temperature at approximately 65-68 Fahrenheit (18.5-20 Celsius). The higher the temperature in your living space, the less able you will be able to sleep and stay asleep.


In order to remain effective in our busy day-to-day lives, we must get the quality sleep our bodies deserve. We cannot live off of little amounts of rest every day. Let’s commit to a lifestyle of health and wellness by incorporating healthy sleep habits.

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Author’s Bio

Richard Nolan is a blogger and a private tutor,  sharing his experience in spheres of  blogging, self-growth, and psychology. Richard writes for numerous blogs and gives useful tips for bloggers, students, and teachers. You can learn more about Richard on Facebook, Google+

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