7 Simple Practices To Improve Your Sleep Quality

When it comes to a good night’s rest, it can either be a hit or a miss. We have all had those nights where the sleep was amazing, but then we have also had those nights where the sleep wasn’t so great. However, with a few simple changes to my nighttime routine, I have been able to improve my sleep quality and wanted to share a few simple practices with you so that you can do the same!

It is important to note that I am not a medical professional of any kind. If you are experiencing severe insomnia, please seek treatment from a licensed medical professional.


I’m sure by now we’ve all heard the saying, “a cluttered home is a cluttered mind.” This is in reference to how a not-so-clean environment can impact your mental health. I don’t know about you, but when my home is a mess, I am a mess. My mood is suddenly gloomy and I’m unable to focus, which can lead to sleepless nights. Some of the best sleep that I’ve had comes when my home is clean. And yes, this includes sleeping on fresh bedsheets and pillowcases! So, if you’re looking to have a good night’s rest, I would highly encourage you to first start by making your home clutter-free. Plus, you will thank yourself for waking up to a clean house the next morning!


Some of the worst sleep can come from needing a new mattress. However, buying a new mattress can be expensive, so I decided to try a memory foam mattress topper instead and it was sooooo worth it! It’s how I would imagine it feels to sleep on a cloud. My body slowly sinks into my bed as I get in, while still providing support and comfort. The mattress topper then returns to its original plush form when I get out of bed. This purchase has upgraded the quality of sleep for me. If I had to rate my mattress topper, I would give it five stars.


There is something about the sound of rain as you sleep that is incredibly soothing. However, since I don’t have the power to tell Mother Nature what to do and when to do it, I have to create an atmosphere closest to the real thing. I started listening to rain sounds sometime last year as a way to improve my sleeping experience and I was surprised at how well it worked for me. At night, I would cut on my small Bluetooth speaker, place it on my nightstand, turn the volume down really low, and play an album of rain sounds from my Apple Music playlist. It sounds so real and carried me through the entire night.


Lavender + Vanilla is one of my favorite aromatherapy scents. I’ve had this scent in a candle, body cream, and pillow mist. While, I am in no way, shape, or form a health expert, I have read that Lavender essential oil has been known to improve sleep quality as well as reduce anxiety and agitation. A few pumps of the Lavender + Vanilla pillow mist right across your pillows before bed in addition to other practices on this list will have you sleeping like a baby!


Full-on shower and skincare routines before bed is a sure way to get a good sleep. When I say full-on, I’m talking head-to-toe exfoliation, detox face masks, facial steaming, skin hydration, haircare, pedicure, and so on. Indulging in self-care rituals is a relaxing practice within itself and will improve your overall health and wellness.


Since I am a blogger, it should come as no surprise that I am also a brain dumper. I know, it’s a funny-sounding term, but it’s a real thing. Brain dumping is described as the act or an instance of comprehensively and uncritically expressing and recording one’s thoughts and ideas, typically in a list form, calendar, or notebook. It’s a great way to clear your mind before bed. At the beginning of the year, I purchased a gratitude journal from Amazon. It prompts you to record twice a day, a morning meditation entry and an evening reflection entry. The morning meditation prompts you to list something that you will focus on for the day, a daily affirmation, something you are grateful for, excited about, and how you will make space for gratitude today. The evening reflection prompts you to list good things that happened today, something you did to make a positive difference, how you felt today, and a positive thought to carry you to sleep. It’s a great way to ensure that we are practicing gratitude every day.


One thing that I’ve heard a lot of people say that I can relate to is that they are cracking down on their screen time before calling it a night. If I’m being honest, I do believe that there is some truth to what you consume before bed and the impact it has on your ability to sleep well. I sorta look at it like watching a horror movie before bed. Like, there’s a good chance you might have a crazy dream. I would suggest putting your phone down maybe an hour or two before bed and just use that time to be still, meditate, or read.

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