How to Enhance Quality of Sleep 

How to Enhance Quality of Sleep 


Good-quality sleep is the basis of good health and a happy frame of mind. Falling short of it can take a serious toll on your energy, productivity, mental capabilities, emotional balance, and overall health. 

But why are we struggling with sleep? 

Having a quality night’s sleep is undeniably one of the most important things you can do to maintain a healthy and productive life, as your body tries to repair and restore itself after long work hours. However, poor lifestyle choices and unhealthy day and nighttime habits are degrading our sleep quality, putting us at the risk of developing severe health conditions. 

 So, if you find yourself battling a sleeping disorder each night, here are healthy bedtime practices that will enhance the quality of your sleep. 


Consider Taking Kratom Supplements 

Using kratom for sleep and relaxation is not news among the world’s massive population struggling with sleeping disorders. Insomnia, pain, stress, and anxiety are the most common causes of sleep disorders in adults and teenagers. As a result, people trying to treat sleeping disorders have turned to kratom to help them sleep better at night. 

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Kratom is the primary psychoactive cannabinoid in the cannabis plant. It is widely used as a recreational sleep aid.According to testimonies and research, Kratom may have seductive effects that make it easier to fall asleep, consequently improving sleep quality. 

Kratom supplements are available in different form.You can try green vein kratom in Canada for better results. 


 Regular Exercise 

Studies show that people who exercise regularly can sleep better at night and stay alert during the day, improving their work productivity. Working out during the day or mid-afternoon can help reduce insomnia as it increases the amount of time spent in a deep sleep. 


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The more vigorous you work out, the better the quality of your sleep. But how do regular workouts help with better sleep? 

Working out in the morning or afternoon impacts your sleep by raising your body temperature to a few degrees. Later in the evening, when your body temperature drops back to normal, it spikes the feeling of drowsiness that can help you sleep better throughout the night. 


Reduce The Amount Of Time Spent On Screens 

The human body has a naturally occurring hormone called melatonin. Melatonin is controlled by light exposure and helps to regulate your sleep and wake-up cycle. During the night, when it’s dark, the brain produces more melatonin, making you sleepy. So always at night just share the good night images with your best friends and leave your phone.  When exposed to light, the brain secretes less melatonin making you less sleepy and alert. 



However, several aspects of life can alter the average production of melatonin and swing the body’s circadian rhythm. Scrolling through your social media, watching movies, or browsing emails on pc late in the evening exposes your eyes to disruptive blue light wavelengths. The blue light emitted from your screens alters the body’s normal circadian rhythm and increases alertness rather than drowsiness, negatively impacting your sleep quality. 

Even though it may be difficult to avoid blue light altogether, considering that blue light-emitting devices surround us, there are ways you can minimize its effects without switching off electronics. 

Turning off your electronics before bed, installing blue light-reducing apps on your mobile or computer, and investing in blue-blocking glasses can help reduce blue light effects on your sleep. 

Avoid Late Evening And Night Coffee 

This might not be good news to coffee lovers, but yes, coffee and other beverages containing caffeine impact the quality of your sleep. Coffee can be great in the morning because it helps keep you alert and avoid mid-day naps, thanks to caffeine, the stimulant that keeps you awake. 

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According to studies, caffeine, the primary stimulant in coffee, disrupts your sleep. It reduces the secretion of melatonin, the hormone that controls the body’s circadian rhythm. Low melatonin production, especially at night, results in the delay of the body’s clock, also known as circadian rhythm, causing a decrease in night sleep time. 

So, next time you want to enjoy your night’s sleep, avoid taking coffee late in the evening or at night. 


Wind Down And Manage Your Stress 

If you cannot sleep and regularly wake up at night, then stress, anger, or anxiety could be the reason. Carrying your worries and anger into the bed can make it difficult to get quality sleep. Managing your stress levels and learning to mitigate your fears is a great way to unwind at night. 


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You can also practice and implement bedtime rituals to help you prepare for a perfect night’s sleep. It doesn’t have to be complicated. Try out simple things like practicing relation techniques, dimming lights, taking a warm bath, self-meditation, and listening to soft music. 


Create A Conducive Sleeping Environment 

Most people disregard this aspect of sleep, but the reality is that it contributes to a considerable chunk of your quality sleep. Dim your lights or switch them off to make them as dark as possible. If your surrounding is noisy, play some white noise or plug in your earplugs to minimize noise. Shades and eye masks are also ideal for helping you attain a calm, dark, and quiet environment for quality sleep. 


Bottom line 

Quality sleep is good for your health and productivity. If you frequently struggle to sleep, try to identify the factors causing you sleepless nights and adjust accordingly using the tips mentioned above. If your condition persists, seek medical intervention to help you make more informed decisions. 


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