How to Enhance Quality of Sleep 

Sleep deprivation is a common problem in our modern world. Although we can’t always increase our quantity of sleep, we can increase our quality of sleep. Here are four lifestyle adjustments you can make to achieve a healthier night’s sleep:

1) Establish A Regular Bedtime and Morning Routine 

Studies have shown that having a nightly routine helps us to mentally and psychologically begin to relax, in preparation for sleep. Over a period of time, our body develops a habit and our internal clock is triggered. The iPhone even has an internal app associated with its alarm to assist you in establishing a consistent sleep routine. 

2) Established a Bedroom Environment That is Conductive to Sleep 

Eliminating noise and distractions, as well as having a slightly cooler and darker environment is more conducive to sleep. The American Academy of Sleep Medicine recommends that we avoid watching TV or reading books in the bedroom, but rather that we restrict the bedroom to sleep activities. 

3) Limit Blue Light Exposure

Exposure can delay our ability to fall asleep. Limiting the use of electronic devices at least 30 minutes to 60 minutes before bedtime helps to reduce blue light exposure. 

4) Limit Caffeine and Alcohol Prior to Bedtime 

It’s better if you can avoid caffeine entirely after 2pm.  


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