Health & Wellness

9 Tips to Improve the Quality of Your Sleep

Getting a good night’s sleep is important part of staying healthy. Sleep deprivation can wreak havoc on your life and even be dangerous. For me personally when I don’t get enough sleep, I feel out of it the whole day. I’m clumsy, dropping and spilling things, and have a hard time focusing. One of the worst things is when you are so tired, but cannot fall asleep! I hate those nights where I’m tossing, turning and watching the minutes on the alarm clock tick on by.

9 Tips to Improve the Quality of Your Sleep - Getting a good night's sleep is essential for a healthy lifestyle. These tips can help!

© sleep image via Shutterstock

My friends at Church & Dwight also understand the importance of a good night’s rest. They’ve shared some tips to help you improve the quality of your sleep.

1. Lighten your load. Stress and worry can cause your sleep to suffer. Ever have those nights where you just can’t shut your mind off? Work towards organizing your life and don’t forget to give yourself a break! I find writing in a journal on particularly stressful days allows me to vent and getting the negativity out of my head. It helps me to fall asleep because I’m not dwelling on these thoughts.

2. Get active. Exercise will help you fall asleep deeper and faster. Try to add regular physical activity to your daily routine. Even a quick walk around the block helps!

3. Create a sleeping oasis. Make your bedroom your sleeping sanctuary with comfy pillows and blankets. Avoid eating, working or watching TV in bed so your body only associates your bed with sleep.

4. Limit naps. Napping can prevent you from falling into a deep sleep at night. I only nap when I’m sick. If you feel you need to nap, try to limit it to a 30-minute power nap in the afternoon.

5. Create a personal sleep cycle. Regulate your sleep pattern by going to bed and waking up at the same time every day. If you need a little help, try Vitafusion™ SleepWell. It contains 2.5mg of Melatonin and is designed to help adults suffering from sleep restrictions or altered sleep schedules (ie. shift work or jet lag).

6. Watch your munchies. I have issues if I eat right before bed. I always end up with horrible heartburn. The same goes with drinking to much. You don’t want to be running to the bathroom in the middle of the night because you filled up on juice or pop before bed.

9 Tips to Improve the Quality of Your Sleep - Getting a good night's sleep is essential for a healthy lifestyle. These tips can help!

7. Evaluate your mattress. Is your mattress still comfortable and supportive? If not, consider saving up for a new one. Mattresses generally have a life expectancy of 9 to 10 years.

8. Freshen your bedding. I love crawling into bed on freshly laundered sheets! Try Arm & Hammer™ Plus OxiClean™ Power Paks in Fresh Scent with its baking soda boost.

9. Soothe sore spots. If stiff muscles, aches and pains are causing you issues, use a topical analgesic cream like RUB A535™ Night Time. It is a fast-acting cream that helps relieve muscle and joint pain. Plus, it smells like lavender!

What do you do to help you sleep better at night? I’d love to hear your tips!

Disclosure: I was compensated for this post. All opinions are my own.

Stacie Vaughan

Stacie is the mom of two girls and lives in Ontario, Canada. She enjoys cooking/baking, photography, reading, DIY and is fueled by lots of coffee!

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