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Here's a short guide for things that you can do to improve your real-life sleep and hopefully give you better scores as well. Feel free to add onto it with things that help you!
1.) Not eating 3 or 4 hours before bed.
This is a big one! What happens normally is your heart rate falls within 30 or so minutes of starting sleep. Eating before bed means your body still needs to metabolize the food, which can mean a higher heart rate for several hours before finally dropping. This can make you feel much more tired in the morning. For how easy this one is, it makes a major difference.
1.1) Alcohol also makes a huge difference in sleep quality. Even a small amount will decimate sleep quality.
1.2) Studies have shown that marijuana actually makes sleep quality worse, as it interrupts the REM phases.
1.3) Try and limit caffeine intake and stop caffeine usage in the afternoon and evening.
2.) Some supplements such as magnesium threonate can help with sleep quality. Another good one is L-Theanine, which taken before bed can help with falling asleep.
3.) a cold bedroom can improve sleep quality (I tend to sleep better in winter than summer too!)
3.1) Some people run a fan for the white noise which drowns out other sounds and helps them sleep better
4.) Might be an obvious one but healthy lifestyle activities like exercise and good diet will help a lot.
5.) Weighted blankets are amazing! They aren't particularly cheap but they are **so cozy ** and they improved my sleep quality.
Please add on with what helps you!
umbral lance