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Your Guide To Better Sleep: 7 Tips For Quality Sleep

In today's fast-paced world, it can be very easy for sleep to take a backseat. With almost never ending responsibilities, the constant bombardment of screens, stressors, and busy schedules, restful night rests with sufficient sleep could turn to be mere longings than actual reality. However, adequate sleep should be a thing of priority, as it affects vital areas of our lives and could be the key to unlocking a healthier, happier, and more productive life.

Understanding the Importance of Sleep 

Sleep isn't just a period of rest; it is a vital function that allows our bodies and minds to recharge and repair. Quality sleep is linked to improved cognitive function, better mood regulation, strengthened immune system, and even weight management. 

Many factors can contribute to whether or not you get a good night's sleep, and while you might not be able to control all the factors that interfere with your sleep, you can adopt habits that can encourage better sleep. 

Establish a consistent sleep schedule

Our bodies thrive on routine, and with a consistent sleep routine or schedule, your body's internal clock will be properly regulated, making it easier to fall asleep and wake up feeling refreshed. Maintaining a regular sleep-wake cycle, also helps in improving sleep quality. Your sleep schedule could begin with a relaxing bedtime routine; something that signals to your body that it is time to wind down. This could include activities such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. Make an effort to have seven to nine hours of sleep each night, and try to go to bed and wake up at the same time every day, and yes, even on weekends!

Create a sleep friendly environment

Developing your bedroom into a comfortable sanctuary will be of immense help to the quality of your sleep. The bedroom needs to be a peaceful haven where relaxing and sleeping come naturally. Don't bring electronic gadgets to the bedroom, or at least keep them off or far away from your bedroom a few hours before you sleep. The distraction caused by screens or the blue light they emit can reduce the production of melatonin, the hormone that promotes sleep. Ensure you create your sleeping area in a way that it will be dark, quiet, and cool. Turn to using earplugs or a white noise machine to eliminate any external factors that could be affecting your sleep. Also, set the atmosphere to a temperature where the body feels cool as this can promote deep, restorative sleep.

Limit Screen Time Before Bed

In today's hyper-connected world, it's all too easy to stay plugged in right up until bedtime. However, the blue light emitted by screens (screens, such as smartphones, tablets, and computers) can disrupt your body's natural sleep-wake cycle by suppressing the production of melatonin, the hormone responsible for regulating sleep, hence making it harder to fall asleep. The constant engagement with digital devices, such as scrolling through social media feeds or watching intense videos, can keep the mind in a state of alertness, making it difficult to relax and unwind. Reducing screen time before bed can also help ease mental stimulation and stress, which are common barriers to falling asleep. By disconnecting from screens at least an hour before bedtime and engaging in calming activities, such as reading a book or practicing relaxation techniques, you promote a sense of relaxation and signal to the body that it's time to sleep. This transition allows for a smoother transition into sleep and contributes to overall improved sleep quality and duration.

Pay Attention to Your Diet and Hydration

What you eat and drink can significantly affect the quality of your sleep. Taking in heavy meals, caffeine, and alcohol, especially close to bedtime, can interfere with your ability to fall asleep and stay asleep. Instead, opt for light, easily digestible healthy meals or snacks if you're hungry before bed, and stay hydrated throughout the day, without overdoing it before bedtime to prevent disruptive trips to the bathroom.

Get Regular Exercise

Regular physical activity can promote better sleep by reducing stress and anxiety, increasing feelings of relaxation, and helping regulate your sleep-wake cycle. It promotes the production of serotonin, a neurotransmitter that contributes to feelings of relaxation and well-being, and helps reduce levels of cortisol, the stress hormone, which can interfere with sleep when elevated. Aim for a consistent duration of moderate exercise most days of the week, but try to avoid vigorous workouts close to bedtime, as this may energize you and make it harder to wind down.

Limit Naps During the Day

While short power naps can be beneficial for some people, excessive or long naps during the day can disrupt your sleep-wake cycle and make it harder to fall asleep at night. If you need to nap, aim for a short nap for a few minutes earlier in the day to avoid interfering with your nighttime sleep.

Consider Supplements or Vitamin Infusions

Some supplements and vitamin infusions may be helpful in improving sleep quality. For instance, NAD+, a critical coenzyme that regulates key body functions and produces energy at the cellular level, has been proven to improve sleep quality amongst other benefits. In a range of studies, it has had a huge effect on people's Circadian Rhythm (sleeping pattern). It has been shown to have longlasting effects on people's ability to fall asleep faster and get a deeper sleep. An NAD+  infusion can thus have a positive effect on your sleeping patterns. It is however important to consult with a healthcare professional before trying any new supplements or infusions to ensure they are safe and appropriate for you.


Various infusions, therapies and programs here at Libre Aesthetics and Wellness are geared towards optimizing and improving sleep quality. A good place to start would be with a Wellness Consultation or Lifestyle Medicine Consultation, where our team of expert physicians delve into the factors that affect your well-being including sleep, as well as solutions tailor-made to fit your unique needs.

Contact us or schedule a consultation to get started today!

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