6 Ways to improve the quality of your sleep.

To celebrate World Sleep Day, here are 6 important tips to improve your sleep.

1. minimize light and sound. 

These two environmental factors can affect the quality and quantity of sleep. Darkness causes your brain to release melatonin for a calming and sleepy effect. As a result, it's important to minimize your exposure to light before bedtime. Even the light from your computer, TV or other devices can make it difficult to fall asleep. Banish these devices from your bedroom and create a dark space using blackout curtains or an eye mask. Noise can also interfere with your ability to sleep. Try using a fan or a noise machine to block out unwanted noises. 

2. Make yourself comfortable. 

Adults spend around a third of their lives sleeping, so it's worth investing in bedding that comforts and relaxes you. Before going to bed, try turning the thermostat down a few degrees. Your core temperature drops during rest, and keeping the room cool will help this natural temperature drop. 

3. Stick to a routine. 

Just like children, adults sleep better when they have a bedtime routine. Doing the same thing before bed every night can help prepare your body for rest and condition your brain for sleep. Focus on activities that promote relaxation, such as gentle stretching, writing in a journal, reading or meditating. 

4. Managing stress. 

The way you deal with stress can play a significant role in your ability to fall asleep and stay asleep. Although stress isn't all bad, when it turns into worry or anxiety, it can disrupt your sleep. If your busy mind keeps you awake at night, try practicing stress management techniques before you go to bed. Try aromatherapy, deep breathing, keeping a gratitude journal or meditation. 

5. Get out of bed. 

If you're lying in bed, stressed out because you can't sleep, get out of bed and do something that promotes relaxation. This could be reading an uninteresting book, practicing a relaxation technique or concentrating on your breathing. When you start to feel sleepy, go back to bed.

6. Use quality products

Having a good bed, with pillows and mattresses that suit us and a good comforter, are some of the keys to getting a good night's rest.