Over the past two years or so, people across the length and breadth of the United States and beyond have been experiencing a great deal more trouble falling and staying asleep. This has, of course, only been exacerbated by the pandemic and the stress and worry associated with it.

If you are actively looking for ways to improve your sleep, then continue reading to learn how to enhance your night-time routine to improve both the quality and duration of your sleep.

Change What You Eat & Drink Before Bed

One of the most effective, easiest, and not to mention affordable ways to increase the quality of your sleep is to analyze what you usually consume, in terms of both food and drink, and to make appropriate changes.

Investing in some quality green tea leaves from a reputable and established expert retailer such as aprikamatcha.com, will not only provide you with a more relaxing and calming bedtime drink but will also afford you with a host of other health benefits, both for your physical and emotional wellbeing. 

Try to avoid drinking coffee, alcohol, or caffeinated drinks in the few hours before you head upstairs to bed and refrain from smoking. 

Ban Electronics In The Bedroom

There have been numerous studies conducted over the past several years and more that have conclusively proven that using items such as smartphones, tablets, and laptop computers in bed can severely disrupt one’s sleep.

Instead, if you want a way to relax and calm down before you go to sleep, invest in a new book, magazine, or even a practical hobby kit such as needlepoint or knitting to keep your mind active on the task at hand without being too stimulated by the blue light of screens. 

Be More Physically Active During The Day

If your job requires you to either sit in the office – whether it’s at home or a commute away – you should endeavor to incorporate more physical activity into your day.

There are many easy ways to do this. Start by taking five-minute breaks several times during the day to walk around your space. Make the decision to take the stairs rather than the lift when you go outside. Walk around the garden on a coffee break. Cycle to the office rather than taking public transport. Go for a post-work walk to break up the day. Any of these options will make you more likely to sleep better. 

Take A Hot Bubble Bath At Night

Another incredibly effective and easy way to calm both your mind and your body before you go to bed is to run yourself a hot bubble bath, ideally with candles placed safely on the bathroom windowsill rather than lying under the bright ceiling light.

Take time to relax in the bath and avoid taking anything to read or watch whilst you are bathing, allowing the hot water to fully encompass you and to wash your worries away as you bathe.