Increase your Sleep Quality!

Photo by Sam Solomon on Unsplash

Sleeping appears to be one of my biggest drawbacks in life, that is of course in terms of productivity. So, how can we sleep a shorter amount of time, with a better quality of sleep?

Arnold Schwarzenegger once said…

“Yeah sure, some people say they sleep 8 hours. For them I have only one message: Sleep faster.”

Why Sleep is Important?

Photo by Jakob Braun on Unsplash

Before we start our adventure of improving your sleep quality, let me just say that I am by no means a professional in this area. In correlation, these methods may also not work with everyone. — NerdOfCode

First off, sleeping is vital to the human race for a variety of known and unknown reasons.

According to Popular Science, studies have shown that humans that are sleep deprived, will perform at a much lower rate on standardized testing than their well-slept competitors.

Popsci also went on to note that the ability to recall information correctly, is directly affected based on your sleep.

Lastly, sleeping is a necessity for human beings. If you don’t sleep, and your constantly awake… You will eventually began to slow down, and then in effect die.

Why is Sleep Quality is Important?

According to, “good sleep” is important because:

  • “Poor sleep can make you fat”
  • “Good sleep can improve concentration and productivity”
  • “Maximize athletic performance”
  • ”Poor Sleepers Have a Greater Risk of Heart Disease and Stroke”

Yikes 😱!

How do I Improve my Sleep Quality?

Now that we all know why sleeping is important, how do we go about improving our actual sleep quality?

Well, your sleep quality deals with a number of differentiating factors; so here’s a basic list of sleep quality altering factors:

  • Noise
  • Lighting
  • Caffeine
  • Anxiety
  • Stress
  • Medications

So, to improve your sleep quality you’ll need to somehow reduce the above factors.


For example, we can reduce the amount of background noise around us as we sleep, by using noise-cancelling ear-muffs and/or ear-plugs. Using such items will effectively reduce the amount of noise you hear as you sleep, and will ultimately improve your quality of sleep.


Your sleep can be affected by so many different factors, there are too many to keep track of at once. But, an easy one to fix is the lighting in your bedroom. For the utmost sleep quality, it is important to minimize the amount of light you see during your sleep.

This can be accomplished by just turning your lights off, or using a face-mask.

It’s easy as 1–2–3, and it pays off big-time the next morning.


Everyone knows that caffeine is a drug and a stimulant, that makes us all perk up and become super sensitive. If drunk before going to sleep, it will make it hard for us to fall asleep, and will in effect lower are overall sleep quality.

So, as a general rule, don’t drink coffee past 5 P.M.


Anxiety will not let your brain go to rest very easily as it keeps you up worrying.

Anxiety is very hard to get rid of, but there are some simple routes you can take to lessen your anxiety through: medication, yoga, and meditation.


Stress is very similar to anxiety, as it is something that keeps you up stressing at night.

Stress is also pretty hard to get rid of, as it is caused by burdening situations, such as working somewhere you don’t want to work, and being behind on your student loans.

The methods of getting rid of anxiety, can also be used on stress.


Some medications can solve one problem, but create another.

For example, let’s say you’re taking stress-reducing medication, but that medication also keeps you awake at night.

The only way to solve this issue, is to get off all your medication by finding another method to get-rid of your stress.


In conclusion, in order to improve your sleep quality, all you have to do is make sure that you are following the above rules.

Have a nice night! 😴😴😴

Source: popsci

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