If you feel tired and listless, it can have many reasons. One reason could be too little sleep. But it may also be the lack of quality sleep that is affecting you and your energy. Here are some suggestions that can help you not only sleep better, but also achieve a better quality of sleep.

Avoid blue light

This doesn’t mean the literal blue colored light, but the blue color in the light spectrum. Blue light is most commonly found on electronic screens, such as your television, computer monitor, or smartphone. The blue light messes with your biorhythm and tricks your body into thinking it’s still daytime.

To counteract this, avoid electronic screens at least two hours before bedtime. No laptop, no smartphone.

That’s enough time for your daily rhythm to return to normal and for you to nod off more easily. Plus, you’ll get better quality sleep this way.

Get as much sunlight as possible

Unlike blue light, natural sunlight has many benefits, one of which is better sleep quality. You should be exposed to sunlight for at least two hours a day. This improves your biorhythm and gives you more energy for the rest of the day. And because your biorhythm is working the way it’s supposed to, you’ll be able to sleep better at night.

Limit your naps during the day

A nap of 15 minutes or shorter is fine. It’s also recommended because it boosts your energy. But even on the days you’re not working, don’t take a longer nap because it will make it harder for you to sleep at night.

Reduce your caffeine intake

Even if you love coffee, you should limit your coffee consumption if you can’t sleep at night. If you absolutely must, drink coffee only until early afternoon. If possible, don’t drink coffee or energy drink after 3 pm. This gives your body enough time to digest the caffeine and you can sleep well later at night.

Instead of coffee, you should drink caffeine-free teas. For example, chamomile or lemon balm teas are recommended because they help you relax and sleep easier later.

Create a more restful sleeping environment

You may need to make your bedroom more sleep-friendly. If you’re sensitive to any amount of light, no matter how small, you should use heavy blackout curtains to block as much light as possible from your window. If even the slightest noise jolts you out of sleep, you should use a white noise maker to drown out all sounds and help you relax better.

If your budget isn’t enough, you can also get a more comfortable mattress or a neck-friendly pillow. Instead of goose down pillows, which don’t provide much support for your head and neck, consider getting pillows made of memory foam, for example. All of this can help improve your sleep and comfort while lying down.


Feel your energy. If you feel that you are tired more often, better test some of these tips and improve your switching quality. We hope that all these methods will help you sleep better at night and wake up rested the next morning.

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