How to Improve Your Sleep Quality for Better Health

4 Dec, 2025

Today’s cohesive and globally interconnected world makes daily hustle, doom scrolling and erratic schedules the norm, driving you farther away from sleep. Here is what most people forget, though: better sleep isn't a boring shutdown that hinders growth; getting restful sleep is the key to a prosperous life. Sleep is the foundation for your body’s recovery & proper cerebral functioning, it is also critical for a well-balanced immune, emotional and chemical network. You need to curate activities that will allow you to enjoy a full night’s sleep, which in turn ensures you wake up feeling sharper and performing better.

In order to get better sleep, not just more hours but a deeper, restorative recharge, try this step-by-step guide, curated from science, tradition, and real-life experience.

1. Respect Your Circadian Rhythm

What is the circadian rhythm? You’ve probably heard the words body clock more commonly; both terms mean the same thing: your body’s internal system, which helps you maintain alertness and rest in a rhythmic cycle. The sun makes the main contribution to keeping your body’s circadian rhythm functioning well. Your body releases melatonin in the day, spiking to ensure that you stay alert and awake. When the sun sets, your body stops producing melatonin, and that’s how sleep onset occurs, so in order to improve sleep, you must maintain this body clock efficiently.

It is not going to be simple or easy to wind down soon after sunset, especially with the hectic work and social lifestyles we all have. Instead of aiming for perfection, pick a move and just start there:

Follow the same sleep and wake-up time every day
Sun exposure as soon as you wake up is key for melatonin
Opt for warm yellow lighting post sunset to signal rest time to your body
Use thicker curtains for your windows or a soft eye mask to shut out any bright lights

2. Pick a Mattress That Aids Sleep and Reset

Invest in the right mattress, one that fits your lifestyle. Whether you are working as an IT professional, a teacher or a pro athlete, your body’s needs shift for each role. While choosing your mattress, try to integrate any cues and signals that your body has shown and pick what’s best for better sleep. Don’t ignore those aches, muscle fatigue, or groggy mornings – that’s your body signalling it needs better sleep solutions.

Orthopedic Mattress

These mattresses are crafted to maintain your spinal alignment and minimise muscle soreness while you sleep. They are ideal for people waking up with joint stiffness or lower back pain. Contrary to popular perception, the Orthopedic Mattress isn’t just designed for older adults; anyone with a sedentary lifestyle, or long active hours, will benefit from its ergonomic design. Orthopedic mattresses come in a range of materials and comfort levels, so choose the design that will take care of your body and improve sleep quality.

Foam and Rebonded Mattress

A sure shot way to improve sleep quality, foam and rebonded mattresses are a great solution for those who are shopping to furnish guest rooms, and homes that have multiple users with different sleep needs. Foam and Rebonded Mattress also come lighter on the pocket but last longer until the next upgrade.

Firm Mattress

If you prefer minimal mattress sinkage and like the strong pushback support while sleeping, the firm mattress is what you need. The unyielding material supports your body effectively to distribute your body weight evenly, easing pressure on your muscles so you get better sleep and wake up feeling rested. Great for those with higher body weight or those who face chronic back strain.

Medium Firm Mattress

Some people go to bed and wake up in one position, but if you are prone to shifting between sleeping on your back and then to your side at night, the medium firm mattress is what you need. What you get is friendly pricing and effortlessly balanced cushioning and rigidity to support your body through sleep styles.

Soft Mattress

Soft mattresses provide a cloud-like landing for your body, ideal for stomach sleepers and light body frames, so the natural alignment of your spine is not altered. Duroflex’s soft mattresses are also engineered to keep sleep disturbance low from a co-sleeper’s movements, helping you maintain good sleep quality.

Comfort Mattress

Not sure which mattress to begin with? The Comfort Mattress offers a versatile and functional solution for the average Indian, with large families and shared beds. The comfort mattress adapts well to varied sleep needs in big families, even different health challenges, if any.

3. Remove Everything that Disrupts Sleep

Every action before bedtime impacts the quality of your sleep and how undisturbed it is. Choose a long-lasting impact from slow resets to your routine over hacks.

Keep dinner light and eat at least two hours before bedtime. Give your body enough time to finish the digestive process to aid sleep-time functions.
No caffeine post 4 PM, not even green tea.
Stop using devices an hour or more before bed. Turn off notifications, and use blue-light filters/night time mode.

4. Your Bedroom is a Sleep Retreat

Your bedroom can be a sanctuary if you design it that way. Avoid using your other rooms as a place where you fall asleep, and keep your bedroom as your sleep sanctuary. At the same that don’t use your bedroom as a multi-functional space that triples up as an entertainment zone, snack party central, and your work-from-home corner. If your bedroom sports a revved-up energy, your body doesn't receive cues to enter automatic rest mode in bed and thus to improve sleep.

Use a fan, white noise, or earplugs to shut out the noise of traffic or sounds that disrupt your sleep.
Vacuum your bed every fortnight and change bedding every week. Dust mites, human skin cells or pet fur can cause allergies.
Avoid bright lighting and use yellow lights to help you transition to bedtime.

5. Adopt Ancient India Practices for Better Sleep

Haldi doodh (turmeric milk) before bed helps with inflammation and better sleep
Massage your feet with mustard oil or warm sesame oil, wrap them up so you don’t soil your bedding.
Light a ghee diya or a lavender incense stick

These are rooted in Ayurveda’s understanding of ways to calm the nervous system by stimulating the Marma points – vital energy centers in the body where flesh, veins, arteries, tendons, bones, and joints meet – in our body. Trust the power of a slow, intentional ritual to improve your sleep quality over time.

6. Monitor Your Sleep Without Obsessing Over It

Sleep trackers are designed to bring awareness to your habits, but don’t let scores add more restlessness. Instead, trust your body’s signals to ease you into better sleep habits. Even without a smart sleep tracker, you can gain insights on your sleep with a simple journal that tracks:

Sleep and wake-up time
Energy levels in the morning
Any stiffness, aches or fatigue in your body
Any disturbances at night (movement, noise)

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