15 Ways To Improve Sleep Quality

    15 ways to improve sleep quality

    I should’ve done this a long time ago, but I’ve finally put together a list of 15 ways to improve sleep quality. As someone who has suffered from chronic migraines and bilateral vertebral artery dissection, I have definitely found it hard to sleep comfortably many times in my life.

    I’ve already talked about getting rid of migraines, but now that I’m thinking about it, my neck (skull, arteries, etc.) hasn’t been hurting much, either. I should probably write a blog about that whole artery dissection experience, too. Remind me later.

    Let’s get started. Here are some ideas on how to improve sleep habits.

    Disclosure: Some of the links below are affiliate links, which means that at no additional cost to you, I will earn a small commission if you click through and make a purchase.

    15 Ways To Improve Sleep Quality

    Bed Sheets

    If you’ve ever browsed Amazon for sheets, you’ve probably stumbled upon these Mellani microfiber bed sheets before. They’re very inexpensive, so I was a little skeptical. They have over 85k reviews, though, so I felt like I needed to at least try them out. They’re amazing and I need to buy more. There’s no reason for me to buy expensive sheet sets if these are wonderful and come in lots of colors.

    improve sleep with pillow


    Our entire house is full of pillows. I feel like we’ve tried pillows from everywhere and I’ve never been that impressed with any of them. After getting this Royal Therapy pillow, I have noticed a significant increase in sleep quality. It definitely helped a lot with my neck/head pain, too. Since getting mine, Cameron has also gotten one. Now that Liam and London both have new beds, I need to buy some for them, too. They really are the best pillows. They’re memory foam, but not like rock hard memory foam. They feel like marshmallows. If you’re looking for a way to improve sleep posture, try out this pillow.


    If you want to make your pillow even more comfortable, try a silk pillowcase. Cameron and I both have one. Not only will it increase sleep quality, but it’s also great for skin and hair!

    increase sleep with no caffeine

    No Caffeine, Alcohol, or Nicotine

    If you read anything that explains how to improve sleep quality, all of them are going to say to avoid caffeine, alcohol, and nicotine a few hours before you plan to sleep. Honestly, you should probably avoid all liquids all together. That way, you don’t wake up in the middle of the night to go to sleep. It’s probably also a good idea not to eat a ton of food near bedtime, either, or you’ll go to bed uncomfortably full.

    Aromatherapy and/or Lotion

    This Bath and Body Works Sleep cream smells amazing and it really is a calming scent. They even make an aromatherapy candle that is the same scent, but it’s called Relax. It’s actually one of my favorite candles of all time, and I’ve been burning it a lot during this COVID-19 quarantine. Burning the candle before bed and/or using this cream should definitely improve sleep a little bit.


    I don’t know if it’s our house or all of Ohio, but the air in our house is so dry. We don’t always use a humidifier, but we have one in case we should ever need it. They’re especially helpful during cold and flu season. 

    better sleep with exercise


    There was a good stretch of time when I was using the treadmill every day, but sadly, that time has ended. Someone convince me to start an exercising blog series, so I am motivated to use it again. Anyway, I know some people get a boost of energy after exercising. That is usually not the case for me, though. It makes it easier for me to go to sleep if I’ve used more energy throughout the day.

    Bedroom Temperature 

    I hope my husband isn’t reading this, because I am fully aware that everything on the Internet says that the best sleeping temperature is between 65 and 72 degrees. Some people, like me, find 72 degrees to be freezing cold, so adjust the temperature to where it is comfortable for you. Also, consider using a fan or ceiling fan, if that helps.

    Black Out Curtains

    Since I’ve had migraines my entire life, I had “black out curtains” before they were popular. Actually, they weren’t even actual black out curtains. Back when I was like 20 years old, I had this brilliant idea that if I bought really thick, black velvet curtains, it would keep the light out and prevent migraines. It worked, but the stupid things were $75 a piece. I still use them, though. Luckily, for you, black out curtains are readily available on Amazon and for way less money. These blackout curtains come in lots of different colors, too, so you don’t even have to make your bedroom look like a gothic vampire cavern, if you don’t want to. 

    Weighted Blanket

    Cameron got me one of these for… Valentine’s Day, I think? Weighted blankets are supposed to be good for anxiety. I don’t have anxiety, but I wanted something that would keep me from tossing and turning all night long. When you have 20 lbs on top of you, it makes it a little harder to constantly roll over.

    increase sleep quality by reading

    Read a Book

    It seems like whenever I have time to lay in bed with a book, I immediately fall asleep. This is unfortunate, but I guess it is a good thing if you’re looking for a relaxing way to fall asleep quickly. Actually, if you’re anything like me, audiobooks would probably make you fall asleep even quicker.

    Natural Supplements

    I’ve heard lots of people rave about the Natural Vitality Calm Magnesium Supplement, but I’ve never actually tried it. Luckily, all of the other things on this list are working so well for me that I haven’t had to try this. I do, however, take a magnesium supplement in the morning to combat migraines.

    Breathe Right Strips

    These are great when you have colds or sinus infections, but they’re also great any other time. Apparently, they’re also supposed to reduce snoring. I don’t know about all that, but I know if my nose is feeling at all stuffy before bed, Breathe Right strips make it a lot easier for me to breathe right.

    InvisiBobble Hair Ties

    I went through a lot of trial and error when trying to prevent my head/neck pain, and using these InvisiBobble Hair Ties seems to have made a difference. If you have short hair, pay no attention to this, you don’t need them. However, if you have hair that is 16 miles long like I do, you can wad all of your hair up with these things and go to sleep without feeling like you’re being scalped alive. Also, pro tip: These things stretch out after a while, but if you boil them in hot water, they go back to their original size.

    calming tea

    Calming Tea

    I really want to try this. In fact, I’m going to order some off Amazon right now. I’m going to be trying these Twinings Nightly Calm Herbal Tea K-cups. I love Twinings and I love not actually brewing tea because I am lazy, so this should be a win for me. Maybe I can also convince Liam, my 3.5 year old, to try some, because that would really be wonderful if it makes him relax at night. There. Ordered. I will let you know how it works.

    Those are my 15 ways to improve sleep quality! Do you have any other ideas to add to the list? Let me know in the comment section.

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