Ways to Increase Your Sleep Quality and Sleep Better

In this video I tell you you ways to increase your sleep quality and how to sleep better. Sleep is so important and it can help you master your moods, think clearer, and make better decisions for yourself.

One indicator of healthy sleep quality is how long it takes you to fall asleep. As many as 27% of people take longer than a half-hour to fall asleep, but drifting off in 30 minutes or less is generally an indicator of high-quality sleep.

Waking often throughout the night (perhaps due to drinking alcohol before bed or having caffeine too late in the day) disrupts your sleep cycle, leaving you tired the next day. The standard for good sleep quality is waking once during the night, if at all.

The total number of minutes you’re awake after initially falling asleep is another indicator of sleep quality. Twenty minutes or less is the goal. Don’t force yourself to go to sleep.

To maximize the health benefits, aim to spend at least 85% of your time in bed asleep.

If you find yourself falling short on any of these indicators, it may be time to make some adjustments to your sleep routine.

Some habits that can improve your sleep health:
• Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
• Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
• Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
• Naps are not your friend
• Set a bedtime that is early enough for you to get at least 7 hours of sleep.
• Don’t go to bed unless you are sleepy.
• Establish a relaxing bedtime routine.
• Use your bed only for sleep and sex.
• Limit exposure to bright light in the evenings.
• Turn off electronic devices at least 30 minutes before bedtime.
• If you are hungry at night, eat a light, healthy snack. Sip a steaming mug of decaffeinated herbal tea. The rich aroma and warm liquid will lull you to sleep in no time. But if you need something more substantial, the Mayo Clinic recommends making a 100-calorie choice, including:
o Low-fat milk or cheese
o Seafood, meat or poultry
o Whole grains, such as a bowl of cereal with skim milk
o Scrambled eggs
o A peanut butter sandwich
o Yogurt with granola sprinkled on top
o A sliced apple with one ounce of cheese
o 1 cup sliced bananas and fresh raspberries
o 2 cups of carrots
o 3-1/2 cups air-popped popcorn
o 5 rye or pumpernickel crackers
o 2 tablespoons of peanuts
o 2 domino-sized slices of low-fat Colby or cheddar cheese
o ½ cup cottage cheese with five strawberries
o 1 hard-boiled egg with a slice of Melba toast
o Half a medium cantaloupe
o 29 pistachios
o 4 slices of ham with honey mustard, wrapped in lettuce leaves
o ½ mini bagel with 1 ounce of smoked salmon
• Avoid consuming caffeine in the late afternoon or evening.
• Avoid consuming alcohol before bedtime. Alcohol causes restless sleep.
• Reduce your fluid intake before bedtime.

Daniel J. Fox, Ph.D., is a licensed psychologist in Texas, international speaker, and award winning author.

He has published several articles in these areas and is the author of:

[vallenadg]

Sleep has been a struggle my entire life, but more so when I’m feeling uncomfortable or triggered by something going on (like the holidays). My one odd tip to people like me who get anxious about laying in their bed to sleep is to try to change it up. Sleep on the couch if you have one, or upside down in bed. Sometimes it’s just different enough to trick your brain!

[amandal]

Once again, amazing. I struggle so much with sleep, I need to start working through this. Thank you!

[coleyamos]

I really appreciate your work. I predict with continuing input and time your channel and ultimately your impact will grow to something much greater than you originally thought was possible.
Thank You.

[eleanorhartshorn]

Thank you so much for this video. It really is very helpful, yet again.
I have recently found that doing some light yoga about 30 minutes before I go to bed helps me to fall asleep faster.
If I'm feeling tense, overwhelmed by emotions, or especially anxious, trying some progressive muscle relaxation can sometimes take the worst of the edge off for me, and that can make it easier to fall asleep.

[milamendoza]

Thank you very much Dr. Fox for caring so much for your patients who are suffering from BPD. Your generosity in sharing your expertise in videos for free is so much appreciated and the manner by which you present all the difficulties of your patients are very hopeful, caring and loving. I am always re-assured of hope every time I watch you. You are a very compassionate, patient and effective therapist. I wish I could see you in person in the distant future. Please stay mentally healthy and physically well because there are so many watching your videos and relying on your expert advice.

[flamingtshirtgun]

I wear a 10 dollar pair of blue light googels from uvex an hour before bed. I have noticed it helps me stay tired while i get ready for bed.

[simaykucukoz]

Thank you for the great information. I am very lucky to fall asleep in seconds after laying on bed. My fitbit shows that i sleep 6-7 hours daily. My kids interrup my sleep often but i still go back to sleep easily:) no tv, no coffee, no iphone, no alcohol before bed time! They may help me to sleep better.

[karent]

You're videos are so very helpful and you have the most wonderful, calming demeanor. Thank you, Dr. Fox. Karen

[hellomoto]

For some reason I find that leaving my eyes open helps me get to sleep. Closing them isn’t always a problem but sometimes when I close them I find that they are tense and it’s keeping me awake.

[bhaktamcs]

Just preordered your BPD workbook. Looking forward to the May release date.

Thanks for another helpful video!

[baybee]

Thank you for the upload!! Definitely have to revise my sleeping patterns...

[sarahs]

VERY much needed, so thank you! A LOT of restlessness and also having nightmares from C-PTSD -- both either cause either too much or not enough sleep. Ugh.

[kerryirving]

Thank you for this video! I didn’t know quality of sleep was really a thing! but for months I’ve thought for myself it’s all about the quality of sleep you get that HELPS rather than how many hours! Well it’s like that for me anyway. I’ll look at your other tips in the comments aswell

[AMM.]

Oh I need this! I have always had a sleep/ sleepwalking condition. It becomes a downward spiral, as soon as I get overtired, I start sleepwalking, then I fear going to sleep because I fear hurting myself(I've hospitalized myself several times) or anyone else.
It's my doctor's opinion that medication is too dangerous, I agree after a few incidents.
Can't get enough sleep health and hygiene information 😂

[ASentientPlant]

Great video! So glad I subscribed.
Doing a "brain dump" before bed helps me. Whether that's venting everything out by hand, drawing a few circles with emotions in and popping in some things, lists of all sorts (groceries, to do, reasons I left my ex, etc)... A bullet journal is great for all of that 💕

I've noticed sleep is super important for my mental health issues & couldnt agree more with you about TV's & screens in the bedroom!

Would love to here anything you have to say about nightmares?? Its my only issue with sleep. I've had vivid dreams ad long as I can remember, but it sucks when often they are nightmares. I've even had 2 night terrors and one incident of sleep paralysis. Truly frightening stuff. Please help!

[karatecorgi]

I've tried repeatedly to make my sleep better, I have patches of insomnia (wish I created beautiful art like Owl City!) and I have developed almost.. anxiety to do with "trying" to sleep, which leads to being nervous when attempting sleep without something to help distract myself, like phone!

I also find sleep a little easier sometimes when I have something to listen to while sleeping, most of which comes from YouTube (screen off) but that is tied to phone...

[SeanRhoadesChristopher]

I have no choice about naps if driving, 20 minute power nap is so refreshing and I am a safe driver again.

[katanjra]

I’m glad I found your video. I remember when I went to my dads a couple months ago I actually slept all the way through for the first time in a while and I woke up shocked and super energized. Which made me feel amazing and ofc it came back I do online schooling right now due to coronavirus. And I think the reason I have poor sleep is bc of blue light I’m on my phone on my game and on my computer doing work playing and texting. And at the same time I have nothing to do if I don’t do those things my sleep quality would most likely improve a lot. But it’s aggravating bc I have to do those things yk? School bc well it’s school gotta do that. Game I have no fun activities to do. Phone I’m just bored of the game. Hopefully one the school year start again and I go back to school it will be better.

[HeadOnAdeB]

I am a poor sleeper but had a particularly bad episode in 2019. I used a ‘Worry’ app to dump all my worries and concerns on to which I would then look at once a day at the same time. This had the benefit of taking those anxieties away in that moment knowing that they had been parked for a later time.

[sarahs]

Thank you for this. I struggle greatly in this topic.