6 Tips to Improve Your Sleep Cycle

how to improve your sleep quality

Sleep is essential for your physical and mental health. If you don’t get enough sleep, it can take a serious toll on your productivity, energy levels, mood, immune system, and more. Sadly, nowadays, many people have trouble sleeping, due to work problems, family issues, or poor health.

You can’t always control everything, but you can develop some good habits and incorporate them into your daily routine in order to get enough restful sleep. These include sticking to a sleep schedule and exercise routine.

You can start with small changes, like controlling your exposure to lights, being smart with what you eat and drink, or taking CBD oral drops; there are a variety of strategies you can try to develop a healthy sleep routine so that you can finally wind down and clear your head.

If you’re having trouble sleeping, here are some tips that might help you get your sleep cycle back on track:

Try Natural Sleep Aids

If you’re having trouble sleeping, there is a number of natural sleep aids that can help. These include:

  • Chamomile tea: Chamomile tea has calming properties that can help you relax and fall asleep.
  • Valerian root: This herb has sedative properties and has been used to treat insomnia for centuries.
  • Lavender oil: Lavender oil is known for its calming and soothing effects. You can add a few drops of lavender oil to your pillow or diffuser to help you sleep.
  • Melatonin: Melatonin is a hormone that helps regulate sleep. You can take melatonin supplements to help you sleep.
  • CBD: CBD is a compound found in cannabis that has been shown to have calming and relaxing effects. You can take CBD in the form of tinctures, capsules, or edibles.

Find the Perfect Pillow

If you’re not comfortable in your bed, you won’t be able to get a good night’s sleep. This is why it’s important to choose the right pillow – one that will support your neck and spine.

It’s best to look for natural pillows, like those made of bamboo or memory foam, as they’re hypoallergenic and they won’t irritate your skin or trigger allergies.

You might also want to find a pillow that will adjust to the contours of your head and neck so that you can sleep in any position without feeling any discomfort.

Get Rid of Distractions

To get a good night’s sleep, you need to be in a dark and quiet room. This means getting rid of any sources of light and noise.

If you can’t control the noise outside, you might want to invest in a white noise machine or earplugs. As for the light, you can use blackout curtains or an eye mask.

Another thing you can do is to get rid of any distractions in your bedroom, such as your TV, laptop, or smartphone. If you can’t fall asleep because you’re thinking about work or you’re anxious about something, write down your thoughts in a journal to clear your head before bedtime or try a guided meditation.

Create a Sleep Ritual

It might sound silly, but creating a sleep ritual can help you relax before bed and get into a sleep-friendly state of mind.

Some things you can do as part of your sleep ritual include:

  • Meditation or prayer: spending time in silence, thinking about your life, or thanking for all the blessings in your life can help you relax and feel at peace.
  • Reading: reading a book (preferably a fiction book) can help you forget about your worries and escape into another world.
  • Yoga or stretching: doing some gentle yoga poses or stretches may relax your body and release any tension.
  • Deep breathing: taking deep, slow breaths allows you to calm down and prepare for sleep.

The key is to find something that works for you and do it every night so that your body and mind know it’s time to sleep.

Get Some Exercise

If you’re not physically active during the day, you’ll have difficulty falling asleep at night. Exercise is one of the best things you can do to improve your sleep, especially if you struggle with insomnia. Just 30 minutes of moderate exercise a day can make a big difference. However, the best results can be achieved by exercising at least four hours before going to bed.

Exercising releases endorphins, which are your body’s natural painkillers that make you feel happier and more relaxed. A regular exercise routine will also boost your energy levels during the day and allow you to fall asleep easier.

Follow the Right Diet

What you eat and drink during the day can also affect your sleep. Caffeine, for instance, is a stimulant that can keep you awake at night, so it’s best to avoid it after lunchtime. Alcohol, on the other hand, might make you feel sleepy, but it will disrupt your sleep later on.

As for sleep-promoting foods, some good options include:

  • Almonds: Almonds are a good source of magnesium, a mineral that has been shown to improve sleep.
  • Walnuts: Walnuts are rich in tryptophan, an amino acid that helps promote sleep.
  • Honey: Honey can help you sleep by raising your blood sugar levels slightly, which signals your body to release sleep-promoting hormones.
  • Oats: Oats are a good source of melatonin, a hormone that regulates sleep.

Make sure to eat a healthy diet and avoid eating big meals before bedtime. It’s also crucial to stay hydrated throughout the day, as dehydration can lead to insomnia.


There is no one-size-fits-all solution to getting a good night’s sleep. However, by following these tips, you can create a sleep-friendly environment and develop good habits that will help you get the rest you need. These include sticking to a sleep schedule, exercising regularly, and following a healthy diet. You might also want to try natural sleep aids, such as chamomile tea, valerian root, or CBD. Finally, make sure to create a sleep-friendly environment by getting rid of distractions and creating a sleep ritual.