5 Ways to Improve Your Sleep

You need to know these 5 ways to improve your sleep because 50-70 million US adults have a sleep disorder.

Falling asleep might seem difficult if you’re thinking, that you’re a night owl, but trust me, good sleep is under your control, and you can improve it today.

Poor sleep can contribute to weight gain, headaches, high blood pressure, diabetes, depression, an impaired immune system, and attention deficit disorder.

By improving your habits, you will sleep better and not only that you will wake up refreshed because good sleep habits can cause good sleep quality.
And studies have shown over and over that quality of sleep is more important than quantity of sleep.

Today we’re going over 5 ways to improve your sleep.

I used to be a night owl myself. I used to go to sleep late, at around 1 AM, and I wasn’t doing anything productive, I was just checking out YouTube videos, browsing through the internet and so on.
You can probably relate to this.

I was tired all day, and I didn’t have the energy to do things that I was supposed to do. But then I decided to change my routine because I saw that many successful people get up super early every day.

I attempted to become a morning person, but for me, that was hard, because of my habits. But I read that it takes on average 66 days to change your habits, so I kept going.

Fast forward to today, I wake up at 4:30 and I go to sleep at 9:10. My life has changed a lot.
This is probably the best decision I have ever made. I’m more productive, and I have a lot of energy.

5 Ways to Improve Your Sleep - Swannies Glasses

Here are 5 ways to improve your sleep:

1. Stick to a sleep schedule of the same bedtime and wake up time, even on the weekends.

This is the first way to improve your sleep.

Yes, I wake up every single day at 4:30 and go to bed at same time, even on weekends.

Research suggests changing sleep and wake times can interfere with circadian rhythms. Sticking with the same routine every day will improve your sleep hygiene.

Stop hitting that snooze button over and over. Force yourself to wake up.

From my experience, we’re not waking up because we have nothing to do in the morning. I should say, we have nothing interesting to do. So you have to do something that inspires you to jump out of a bed. For everybody that’s something different.

Follow your passion, that’s what you should do in mornings.

2. Exercise daily.

This sleep habit is huge, and I’m sure it will improve your sleep.

Exercise can help you fall asleep faster as long as it’s done at the right time. Try to finish exercising at least three hours before bed or work out earlier in the day.

I usually exercise in mornings, because this not only motivates me to get in shape but also inspires me to wake up early.

You don’t need a gym membership or any equipment. Just go for a walk, run, or find a workout routine that you can do at home.

3. Block out all distracting noise and eliminate as much light as possible.

We all have phones, and because of this, we can’t fall asleep.

When it’s time to go to bed, how many hours do you spend on your phone? Probably a lot, and that’s why you don’t have energy, you tend to hit that snooze button in mornings, and you’re not productive.

I have found a perfect solution for you if you want to use your phone, watch TV or stay late. 

5 Ways to Improve Your Sleep - Swannies

Swanwick Sleep was founded in 2015 by Australian brothers, James and Tristan Swanwick.


Have you ever wished you had better sleep? Do you have trouble sleeping at night?
James and Tristan have been in your shoes.

James used to have bad sleep that he thought may have been a mental disorder because he was up all night tossing and turning. Tristan’s poor sleep made him irritable during the day. He also had low energy.

Then, James discovered this thing called “blocking blue light.”

He learned there are lights on our screens that we stare into at nighttime after the sun is long gone.
Blue light is in your cell phone, TV screen, computer, bathroom and kitchen lights, alarm clock – almost everywhere.
When we stare at these screens – as you may be doing now – it tricks our bodies into thinking it’s still daytime.

And that’s why you cant fall asleep!

They have created this awesome product that will help you to sleep better.

Check out Swannies to sleep better, get focused, feel energized, and look cool.

“I’m going to sleep great tonight.”
ARNOLD SCHWARZENEGGER, Actor, Politician, Businessman

“Will help you sleep better. Pick up a pair of Swannies.”
DAVE ASPREY, “Bulletproof Radio” #307 – May 06, 2016

“The coolest blue blockers on the market.”
SHAWN STEVENSON, author of Amazon #1 Bestseller “Sleep Smarter”.

“Buy these glasses.”
TAI LOPEZ, Investor, Entrepreneur, Business Coach

4. Avoid caffeine, nicotine, and alcohol.

Caffeine, Nicotine, and Alcohol decrease your quality of sleep.

Avoid caffeine and alcohol for four to six hours before bedtime.
Smokers should refrain from using tobacco products too close to bedtime.

Just quit your bad habits, they don’t serve you, and they won’t help you to improve your sleep.

5. Clear your mind.

Do you find yourself unable to sleep?
Stress, worry, and anger from your day can make it difficult to sleep well.

How many times have you caught up yourself in bed worrying about things that you can’t control or could have done better?
Stop that!

Instead of that, you should meditate, visualize, and write everything down on paper what comes into your mind.
You will be surprised how better you’re going to sleep, and not only that, you will also fall asleep a lot faster.

If you want to start meditating, check out Headspace App.

If this was your last day of life, what would your biggest regret be?

People die with all kind of regrets.
You don’t want to be one of them. You want to live your life with fulfillment.

Check out ‘5 Things People Regret the Most Before They Die’ so you can do your best to avoid them and live your life with full potential.

I hope that these tips will improve your sleep.

Make sure to check out Swannies and comment down below the most useful tip that has improved your sleep.

Stay strong,





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