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6 Ways To Improve Your Sleep Quality

Getting a good night’s sleep is fundamental to our well-being. Mornings are better after a long sleep. If you find your sleeping pattern has gone all over the place due to the summer, don’t worry! We’ve listed 6 ways to improve your sleep quality!

Ways to improve your sleep quality
Photo Credit: Andrea Piacquadio (Pexels)

1. Cut Down The Coffee

We all love coffee; it wakes us up and gives us a much-needed boost. However, we’re here to spill the beans on a fact. To improve your sleep quality, coffee consumption needs to be reduced. Two coffees a day is fine but if you don’t drink any caffeine in the evening then you should be able to sleep well.

If you really do love coffee, we recommend switching to decaf. It tastes the same, but it won’t keep you up all night!

2. Exercise Routinely

Athletes will be the first to tell you that a good exercise plan improves sleep quality. Exercising makes people less prone to lay in bed at night for hours and increases sleepiness after a session as it relaxes you. Furthermore, scientific research does indicate exercise does reduce sleep disorders such as insomnia.

3. Maintain The Quality Of Your Bedsheets and Bed Linen

Everyone loves the smell of freshly cleaned bedsheets and bed linens. They are inviting and make your bed all cosy! They also improve your sleep quality!

In addition, maintaining your bedsheets and bed linens reduce the chance of back pain and stiffness developing.

If you need your bedsheets and bed linens properly laundered and cleaned, don’t sleep on a laundry service like Laundryheap! Just book a service with us and within 24 hours, we’ll return your items all clean!

4. Take a Shower or Bath Before Sleeping

One of the best forms of self-care is taking a shower or a bath. It improves the mind and helps you stay relaxed before you sleep as you are going to bed much cleaner and getting rid of all the sweat and body odour.

5. Create a Relaxing Environment In Your Room

Before bedtime, your room should have a relaxing environment. Make sure the lights aren’t too bright, the TV isn’t on, or the temperature is adjusted accordingly. If your bedroom feels like paradise, your sleep quality will improve.

6. Relax Your Mind

Perhaps the most important factor to improve sleep quality is staying relaxed. Clear your thoughts and meditate. It’s unhealthy to go to sleep when you are feeling stressed thinking about tomorrow. Avoid social media because scrolling and reading your newsfeed can further delay your sleep. Also, the light from your phone distracts your brain.

It goes without saying that sleep is crucial for the mind and body. It’s no surprise that bad sleep is linked with bad health. Follow these 6 ways to improve your sleep quality and you’ll no doubt wake up feeling happier!

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To learn more about Laundryheap, visit our website or download the free app on iOS or Android.


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Valentines Day date ideas for singles 

Photo by RODNAE Productions from Pexels

Valentines Day is, stereotypically, a day for those in relationships. That doesn’t mean that us singletons can’t enjoy the festivities. Show yourself some love with these date ideas for singles.

  • A romantic dinner for 1 
  • Cook for yourself
  • Spa night in 
  • A night out with your besties 
  • Eat LOTS of chocolate 
  • Treat yourself 
  • Send love to your loved ones 
  • Babysit 
  • Unplug 

A romantic dinner for 1

Romantic dinners don’t have to be for couples. Take yourself out to your favourite restaurant, or one that you have been waiting to try, and enjoy your own company. Indulge in amazing food and even better company, because nobody can entertain you quite like yourself. 

Photo by Elina Sazonova from Pexels

Cook for yourself 

If you can’t stand to be surrounded by love-heart-eyed couples at a restaurant, then cook for yourself. Try a new recipe, or a family favourite, and sit down to a delectable meal in the comfort of your own home. This way, you can fill your stomach with food and drink, and immediately collapse on the sofa afterward. The perfect end to a perfect night. 

Photo by Andrea Piacquadio from Pexels

Spa night in

Who doesn’t love a self-care evening? Face mask, hair mask, manicure, bath, trashy TV, makes for a night of complete relaxation. Whilst enjoying your spa night in, check in with yourself and your emotions. Evaluate how your week has been and allow yourself to fully relax and feel your feelings. Today/tonight is all about you. 

Photo by RODNAE Productions from Pexels

A night out with your besties 

Nothing is more fun than a night out with your besties. Whether you’re enjoying dinner, laughing over drinks, or partying the night away in a club, nothing will make you feel less alone than a night out with your best friends. 

Photo by Inga Seliverstova from Pexels

Eat LOTS of chocolate 

Heart-shaped chocolate is a popular gift for couples on Valentines Day, so treat yourself to some. Buy a box, or four, of your favourite chocolates and enjoy snacking on them throughout the day. Or, an even better option is to wait until the day after when it’s discounted. That way you get the joy of chocolate and a discount! 

Photo by cottonbro from Pexels

Treat yourself 

We all deserve to feel loved, and a great way to show our love and appreciation is with a gift. This Valentines Day, show yourself some love by treating yourself to something that you have had your eye on. Whether it’s a new pair of shoes, a bed set, or even just a nice bottle of wine, get yourself something that shows how much you care. You deserve it. 

Photo by Karolina Grabowska from Pexels

Send love to your loved ones 

Valentines Day is a day for expressing your love, so send some love to your loved ones. Send your besties a card, your mum some flowers, and your sibling a box of chocolates. Something that’s small but expresses your love for them. Not all love has to be romantic.  

Photo by Karolina Grabowska from Pexels

Babysit 

If your loved ones have little ones, and you don’t have any Valentine’s Day plans, offer to babysit. Whilst you are looking after the children, your loved ones could be enjoying some much-needed time with their significant other. Not only will you be helping out someone you love, but you can use this as a way to get a favour later on in the year. 

Photo by nappy from Pexels

Unplug 

Spending Valentine’s Day on your own presents the perfect opportunity to unplug. Turn off you phone, laptop, and tablet, and have a social media free evening. This will be great for your mental health and wellbeing, plus will give you time to focus on something else, like eating as much chocolate as you can. 

Photo by Lisa Fotios from Pexels

Treat yourself this Valentines Day with an empty laundry basket. To book your Laundryheap service head to the Laundryheap website or download the free Laundryheap app.