A quality sleep is referring to both the duration and the depth of sleep that a person experiences daily.

It deals with the ability to fall asleep and remain asleep throughout the night with minimal disturbances, and be able to wake up on bed feeling well-rested and refreshed. A high-quality sleep is known to restore the body and mind, which contributes to overall health, emotional well-being and cognitive function.

Here are 8 tips to help improve your sleep quality:

1. Stick to a sleep schedule: Go to bed and wake up at the same time each day, even on weekends. This can help regulate your body clock.
2. Create a bedtime routine which is relaxing to you: Before bedtime try activities that will help you sleep faster such as reading, taking a warm bath or meditation.
3. Evaluate your sleep environment: Keep your bedroom conducive to sleep by ensuring that it is quiet, cool and set to dim light.
4. Limit electronics and caffeinated drinks before bedtime: Reduce screen time before going to bed as the blue light can affect your sleep-wake cycle.
5. Have a regular exercise: Engage in simple exercises to help you fall asleep faster.
6. Keep an eye on your diet: Be mindful of what you eat and when you eat. Avoid heavy meals before bedtime.
7. Mange stress: Reduce stress by doing helpful practices such as deep breathing, meditation, or progressive muscle relaxation to help in calming your mind before bedtime.
8. If necessary, seek for professional help: If you are struggling consistently with sleep, consulting to a health care professional is a good idea, they can help you rule out any underlying sleep disorders that you might have.

You can improve the quality of your sleep and be able to wake up feeling more alert and refreshed by incorporating these powerful tips.