How many times have you woken up after a healthy eight hours of sleep still feeling exhausted? For many us, we’re so concerned with clocking in those hours of sleep and equating quantity with quality — but that’s not always the case.

Sleep quality refers to how well you sleep, not just the amount of time you sleep. In other words, you should be sleeping easily through the night with minimal disruptions while also being able to fall asleep quickly.

However, if you’re restless throughout the night or still wake up feeling like you could sleep six more hours, you might have something going on. According to a cross-sectional study conducted in 2012, they found that certain factors were affecting university students quality of sleep including:

  • Stress, depression, and anxiety
  • Strenuous physical activity
  • Room scents and poor air quality

Plus, we’re more vulnerable to side-effects of blue light, we are bobbing and weaving through the woes of a pandemic, polluting our sleep environment with a WFH environment, and truly — the list could go on and on.

To get you counting sheep the way you should, we’re offering up some tips on how you can get the best sleep of your life. You’ll be saying, “I woke up like this” and actually mean it.

Create a better sleep environment
Take a look at your room and examine it from top to bottom. How are those pillows holding up? Is there dust accumulating? What’s the lighting situation? Now is an opportunity to upgrade your sleep situation to include quality bedding, a high-performance mattress, soft light for bedtime, and an oil diffuser to get your room smelling like a spa. You can also create a technology corner so you can shut down and unwind properly. If you must scroll through Instagram or watch a movie before bed, consider wearing blue-light blocking glasses like the Nectar Sunglasses Blue Light Blocking Glasses to help lessen fatigue and keep your eyes refreshed.

Set a sleep schedule
This is so much easier said than done, but we like a challenge. Try and set a fixed wake-up and sleep time for each day. Even when you want to sleep in on the weekends, it’s best to really maintain whatever sleep schedule you have throughout the week. Routines actually help mitigate stress, which can improve your sleep quality. In addition, if you’re going to nap you should try and do it closer to lunchtime and aim for a quick little power nap.

Develop a nightly routine
Similar to the sleep schedule, adopting a nightly routine can help improve your sleep quality. Brushing your teeth, slapping on a face mask, and meditating are simple ways to apply routine to your nights. Other methods of relaxation including stretching before sleep, dimming the lights, writing, reading a few pages, and disconnecting from your tablets, phones, and laptops. Before laying your head down for good, close out the night with a spritz of a calming elixir such as the Hythe Tranquility Sleep Mist.

Practice pre-sleep habits during the day
Better sleep quality starts with establishing some healthier habits throughout your day. It begins early in the morning and continues well into the night. Make sure you’re limiting your caffeine intake by limiting yourself to just a cup a day and avoid drinking it in the afternoon or in the evening. We all need that extra boost, but sometimes caffeine can actually cause drowsiness. Other pre-sleep habits include eating well, exercising, and reserving your bed for sleep and pleasure.

If you’re doing everything you can and still feel like you’re not getting quality sleep, consult a doctor with your questions and concerns.

xx, The FabFitFun Team

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