3 Tips to Improve Your Sleep Quality

3 Tips to Improve SleepIf you hope to improve the way you look, feel, and perform diet and exercise are extremely important. But, unfortunately, they’re not enough.

In fact, it could be argued they aren’t even the most important thing you should focus on. Instead, there’s an aspect of our lives that doesn’t get talked about enough which may hold the key to things like weight loss, strong immune systems, and even depression… and this aspect is sleep.

We all know that lack of sleep makes us feel sluggish and definitely impacts our day.  But studies have also shown how sleep impacts weight gain, athletic performance, and may be associated with things like depression.

To be sure, sleep is extremely important. So, in this article I’d like to share three practical steps anyone can immediately take to improve the quality of their sleep.

1. Block Blue Light in the Evening

Our cell phones, tablets, and computer screen may be the biggest problem we face as it relates to getting quality sleep. Numerous studies have shown that the blue light emitting from our various “devices” may impact our sleep more than we ever realized.

So, the best option is to put these devices away several hours before we plan to go to bed. But, if this isn’t feasible you should install free software called f.lux on your computer.

iPhone users can also enable “Night Shift” in the Display & Brightness section of their phone which also blocks blue light. My iPhone is set to block all blue light from 8:30 PM to 7:00 AM. And this app seems like it may do the trick for Android users.

There are also special blue light blocking glasses available… but I’ve yet to try these so don’t feel comfortable recommending them just yet.  But many folks I respect swear by them.

2. Remove all Artificial Light from Your Room

Next, if you have an alarm clock that lights up half of your bedroom you should get a new one or find a way to block the light. I actually set books in front of mine since I haven’t gotten around to buying a new one.

And if you have a TV in your bedroom with a bright power light on the front you should also try to cover it up since any sort of artificial light has been shown to disrupt sleep.

Black out curtains can also be helpful in making your room pitch black which is so critical since we must let our body know it’s time to sleep and any sort of artificial light has the ability to trick our body into thinking it’s time to wake up.

3. Turn the Temp Down

Finally, once you’ve blocked all blue light before bed and made your room as dark as possible the last tip I’d like to share is to cool your room down.

In fact, most studies have shown keeping your room less than 70 degrees is optimal. And if you can keep it around 65 degrees you may sleep better than you have in some time.

As it turns out, my family recently stayed in a hotel room and we turned the temp in the room down to 67 degrees and we all slept great! My wife commented that she slept better than she had in some time.


So, if you’re not getting good, quality, sleep for 7 to 9 hours each night I’d encourage you to give these tips a try. There are many other things you can experiment with… but, at least for me, I’ve found the three tips I’ve shared in this article to be quite helpful.

Until next time… be holy, eat clean, and do more push-ups!