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Improve your sleep quality with these simple tips & tricks

Whether you’re young, old, or somewhere in-between, restful sleep is the foundation for good health.

According to recent research, poor sleep quality can lead to reduced brain function and hormonal issues. Sleep quality is also directly linked to mental health and general mood.

So, how can we take back our right to healthy, revitalising, and just plain good sleep? Here are some simple changes you can make to boost your sleep quality and enjoy a healthier life.

1. Reduce your exposure to blue light.

According to Harvard Health Publishing, blue light emitted by smartphones, tablets, and laptops can tank your sleep quality and even cause disease. 

Throughout history, humans typically slept when the sun set and awoke when the sun rose. Since artificial light entered our lives, our sleep habits have changed.

“When we’re exposed to bright, blue light late 
at night, our circadian rhythms are thrown for a loop.”

We all have different circadian rhythms, with the average length sitting around 24 hours. Daylight generally keeps our circadian rhythms in line with the world around us.

However, when we’re exposed to bright, blue light late at night, our circadian rhythms are thrown for a loop. Our bodies struggle to produce melatonin—the hormone that helps us fall asleep.

A plant inside a white plant pot sits on a bedside table. A pink sleep mask is visible sits on a pillow in the background.Photo by Alexandra Gorn on Unsplash


To protect yourself from blue light exposure and preserve your melatonin production, try:

  • Avoiding electronics in the hours leading up to sleep.
  • Using a red light filter on your phone or laptop—many modern smartphones now come with this option.
  • Wear special glasses that block blue light when viewing screens late at night. 
2. Declutter your sleeping space.

According to a 2015 study published in the American Academy of Sleep Medicine, cluttered living spaces and hoarding tendencies are closely linked with poor sleep quality.

“Clearing your space of unnecessary objects will lift the weight off your shoulders, allowing you to drift into a genuinely restorative, satisfying sleep.”

I know I can’t sleep well when I’m surrounded by mess and clutter. Clearing your space of unnecessary objects will lift the weight off your shoulders, allowing you to drift into a genuinely restorative, satisfying sleep.

You can save time on cleaning and decluttering by organising your home intelligently and giving yourself space to breathe.

3. Fuel your body for sleep.

When you treat your body well, it will reward you with a restful sleep each night.

It seems almost too simple—but eating healthy meals, drinking water, and exercising regularly can vastly improve your sleep quality.

It’s also best to avoid caffeine (clearly!), alcohol, and big meals in the hours before bedtime.

Good luck on your sleep journey. We’re cheering for a healthier, happier you! 👏

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