How to Improve Sleep Quality in a Healthy Way

How to Improve Sleep Quality in a Healthy Way
Leonardo Biolatto

Written and verified by the doctor Leonardo Biolatto.

Last update: 04 February, 2023

Sleep is essential for our health and well-being. Most of us need at least seven hours of sleep each night to stay active and refreshed. Sleep helps the body and brain recover from the daily stresses we put them under, which is why people who don’t get enough sleep experience numerous physical and mental problems. Read on and learn how to improve the quality of your sleep in a healthy way.

A large number of people have trouble sleeping at night. Fortunately, there are some tips that can be put into practice to solve this problem. From avoiding certain substances and doing what you can to prevent occupational insomnia, to adjusting your sleep habits and enjoying deep rest with the help of proven supplements.

5 recommendations to improve your sleep quality

It’s possible to improve your sleep quality by improving your lifestyle and using natural remedies. For example, exercising regularly helps you reduce anxiety; sleeping in a calm, quiet environment reduces insomnia triggers; and taking supplements such as Dormimax by bie3 which, in addition to melatonin, tryptophan, and GABA, contain natural plant extracts, are actions that improve rest and prevent nighttime awakenings.

These are some tips to increase the quality of sleep in a healthy way.

1. Try to do physical activity every day

Ejercicio físico para mejorar la calidad del sueño.
Evidence indicates that physical activity is beneficial to combat insomnia.

Multiple studies have shown that physical training can help improve the quality of sleep in adults with sleep problems. This is because aerobic exercise, for example, increases psychological well-being, protects the immune system, and allows for a better night’s rest in those who suffer from chronic primary insomnia.

Exercise is the best non-pharmacological alternative for falling asleep and getting the recommended 8 hours of sleep for adults. In addition, it helps prevent some of the common symptoms of insomnia, which include moodiness, fatigue, concentration problems, nighttime awakenings, and a significant reduction in quality of life.

Like this article? You may also like to read: 7 Interesting Things that Your Body Does in Deep Sleep

2. Sleep in a clean, quiet, and dimly lit environment

Some research dedicated to investigating the relationship between environment and sleep quality has found that environmental factors can play a crucial role when it’s time to go to sleep. Sleep deprivation is not only affected by variables such as age, psychological and physiological conditions, and culture, but also by the environment in which we sleep.

The room in which we sleep can have a direct influence on how easy or difficult it is for us to fall asleep. Therefore, it’s important to take care of its condition and ensure that it’s a clean space that encourages rest. This ranges from ensuring that it’s a quiet place with soft lighting and the ideal temperature, to having a clean bed with a comfortable mattress and delicate materials that allow for good air circulation.

3. Take a good supplement to sleep

With the pace of life we lead, many people who work shifts, travel a lot, or who are under great stress come home and are unable to fall asleep; so they sleep less than the recommended hours.

In other cases, even the slightest noise can disturb the tranquility and cause people to wake up and spend the night awake. In these and other scenarios in which restful sleep is not achieved and we wake up tired, it’s advisable to resort to supplements that help to sleep in an effective and safe way.

Currently, you can find in establishments specializing in natural products such as pharmacies and parapharmacies, supplements such as Dormimax ® by bie3, which is a double-layer tablet with double action that has the most complete list of ingredients whose maximum synergy guarantees a restful night’s sleep without nighttime awakenings.

Dormimax, in its first layer of instant action, releases active ingredients such as melatonin (1.95 mg), tryptophan (50 mg), and GABA (30 mg). These are complemented with valerian, passionflower, lemon balm, poppy, and vitamins B and D, released in a sustained way during the night, from its second layer. This promotes deep sleep, prevents nighttime awakenings, and contributes to the normal functioning of the nervous system. In addition, it does not generate tolerance or dependence and with one capsule every night, 30 minutes before going to sleep, it’s enough to improve the quality of y our rest.

Presentación comercial de Dormimax de bie3.
Presentation in pharmacies of Dormimax by bie3.

4. Create a bedtime routine and stick to it

The human body likes routines and knowing what will happen next. For this reason, it is good to create routines before going to bed that help us relax completely and respect the defined schedules for going to bed and waking up.

Among these rituals to sleep easily are: stay away from cell phones and TV screens a few hours before going to bed, opt for light snacks, and avoid heavy meals or exciting substances such as coffee, alcohol, tea, or vitamin C. You can even take a hot water bath that includes all the relaxing benefits of aromatherapy.

5. Use your bed only for sleeping and avoid long naps

If you want to improve the quality of your sleep, you should always keep in mind that the bed is a sacred place that allows you to rest and fill you with vital energy. Therefore, you should respect it and try to use it only for its job. This is not a place for teleworking, nor a place to read or watch television, much less a place to eat.

Finally, although it’s true that sometimes naps can be very comforting, it’s important that they do not exceed 20 or 30 minutes so that they don’t interfere with the sleep cycle that night. So make sure to avoid naps in bed, and if you need to rest your eyes for a few moments, it’s better sit in a comfortable chair so you don’t fall fast asleep.

We think you may also like to read this article: Improve Your Sleep Quality with these Healthy Bedtime Habits

Improve the quality of your sleep in a healthy way with these tips

Human beings need a good diet, regular physical activity, and deep rest to maintain their health and vitality. Therefore, if you’re suffering from problems falling asleep to the point of affecting your quality of life, it’s time for you to put the above recommendations into practice so that you can have restful nights of sleep. Regular use of these methods will drastically improve your quality of life!

It might interest you...
Appropriate Sleeping Hours by Age
Step To Health
Read it in Step To Health
Appropriate Sleeping Hours by Age

Sleep patterns change throughout life. This is why there’s a guide accepted by the scientific guide that indicates the appropriate sleeping hours. ...


All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.


  • Abd El-Kader SM, Al-Jiffri OH. (2020)Aerobic exercise affects sleep, psychological wellbeing and immune system parameters among subjects with chronic primary insomnia. Afr Health Sci. 2020 Dec;20(4):1761-1769. doi: 10.4314/ahs.v20i4.29. PMID: 34394237; PMCID: PMC8351861.
  • Karadag E, Samancioglu S, Ozden D, Bakir E. (2017). Effects of aromatherapy on sleep quality and anxiety of patients. Nurs Crit Care. 2017 Mar;22(2):105-112. doi: 10.1111/nicc.12198. Epub 2015 Jul 27. PMID: 26211735.
  • Troynikov O, Watson CG, Nawaz N. (2018). Sleep environments and sleep physiology: A review. J Therm Biol. 2018 Dec;78:192-203. doi: 10.1016/j.jtherbio.2018.09.012. Epub 2018 Oct 5. PMID: 30509635.

The contents of this publication are for informational purposes only. At no time can they serve to facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult with your trusted specialist if you have any doubts and seek their approval before beginning any procedure.