Sleep has a great impact in our overall health. Getting enough sleep and good quality sleep can be challenging sometimes. But don’t worry we’re here for you! These are 5 tips to improve the quality of your sleep and as a result, you’ll be improving the quality of your overall health as well. Small changes can make a big difference!

1. Eat early

The best time to eat dinner is at least 2 hours before going to bed. Why? Not only because your body needs time to digest before bed time, but also because eating late can have a negative impact on both sleep quality and the natural release of the human growth hormone (HGH) which is related to slowing the aging process and melatonin.

2. Make your last meal light

Have you ever heard that saying: ‘breakfast like a prince, lunch like king and dine like a pauper?’ You should never go to bed on an empty stomach, but your last meal should be the lighter of the day. High fat and high protein meals have a bad impact on your sleep quality, because they’re harder to digest and they’ll distract your body from doing its main function while you sleep which is rest and repair. An ideal dinner should be low on fats, sugars and carbohydrates.

3. Exercise regularly

Research has found that exercise increases the amount of deep sleep that you get. Deep sleep is the moment when the brain and body have a chance to rejuvenate. Exercise reduces stress and anxiety thanks to endorphin (one of the happy hormones) production, which helps you relax. Recent studies have shown that people who exercise for at least 30 minutes per day, see a difference in their sleep quality. Find a physical activity that you like and stick with it, make it part of your daily routine.

4. Avoid screens at least two hours before bed time

The blue light from screens (smartphones, computers and TV) interferes with melatonin production, which is the sleep hormone. You should avoid all contact with them at least two hours before going to bed.

5. Get a comfortable mattress and pillow

The quality of your mattress and pillow can affect your sleep.

A recent study on the benefits of having a new mattress revealed that back pain, shoulder pain and back stiffness were all reduced by almost 60%.

As a general rule, you should change your mattress every 7 – 10 years. Pillows should be renewed every two years, sometimes sooner if you feel that your pillow isn’t giving you enough support.

When looking for good quality mattresses and pillows you should consider your sleeping habits, are you a side, back or stomach sleeper? Are you sleeping alone or not? Some mattress brands have great quizzes to help you find the best mattress for you.



Sleepenvie is an award-winning Canadian online mattress-in-a-box and bedroom lifestyle brand that focuses on customization, convenience, and charitable contribution.

We make the mattress-buying process easy by delivering it directly to your door in one easy-to-handle compact box. We strongly believe in customizability, rather than a one-size-fits-all approach. An easy one-minute quiz matches you to the ideal mattress for your lifestyle and sleep habits.

Check us out online at www.sleepenvie.com and on Instagram, Twitter, and Pinterest at @Sleepenvie. Sweet dreams!


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