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5 Tips To A Higher Quality of Sleep - AppaLifestyle

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Do you want to sleep well?

Of course you do!

A healthy sleeping habit makes a huge difference in your quality of life. Whereas studies have shown that a poor sleeping habit results in negative effects on brain performance and health. So it is important to enjoy deep restorative sleep in order to conduct routine activities with ease.

So with that said, here are 5 tips for optimal sleeping health

1. Strictly Follow A Sleep Schedule

The most important tip for better sleep is to follow a proper and consistent sleep schedule. It is recommended that you get at least 7 hours of sleep if you are moderately active and that you get at least 8 hours of sleep if you are highly active. 

Aim to go to bed and wake up at the same time every day, including on weekends. This consistency will help you in reinforcing your body's “sleep-wake” cycle. If you feel tired all the time, it is likely because you are not being consistent with your bed-times and wake-times. 

2. Create A Restful Environment in Your Bedroom

You need to sleep in a quiet, dark, cool, peaceful environment to enjoy restful sleep. Any light or noise will disturb your sleep. If you live in a city, be sure to use blackout curtains or use a sleeping mask to block out light. If your bedroom is loud at night, turn on a fan or use earplugs to block out noise. 

Also avoid using light-emitting screens (laptop or smartphone) 30 minutes before going to bed. Avoiding screens before bed will significantly improve your sleep quality!    

Adding calm activities to your bedtime routine (such as taking a warm shower or doing a 10 minute meditation) might also help you sleep better at night. 

We recommend the apps Calm or HeadSpace for meditation. 

3. Limit Your Daytime Naps

Long daytime naps may decrease your nighttime sleep. If you are used to take naps during daytime then don’t take nap for more than 30 minutes. We think that the optimal nap-time is actually 26 minutes! 

4. Include Physical Activity in Your Daily Routine

For athletes in training, it is best to conduct intense workouts at least a couple hours before bed. Intense physical training spikes cortisol levels and can make it difficult to fall asleep.

For those aspiring to live an active, healthy life, it is recommend to get at least 30 minutes of physical activity each day. Getting at least 30 minutes of physical activity each day has been shown to increase sleep quality. 

5. Take Liquid Lullaby

We saved the best tip for last. Taking our Liquid Lullaby formula will not only relax you, but it will help you achieve deep lasting sleep and wake up fully recovered to tackle on the next day.


  • Eating a dinner with carbohydrates can help put you to sleep faster
  • Meditate, journal, and reflect on your day. (We especially like the 5 Minute Journal for this). 
  • Avoid taking caffeine a minimum of 6 hours before going to bed.

In recent years, sleep quality has significantly declined in the US. Because getting quality sleep is one of the cornerstones of health, this has exacerbated many health issues in America. This is why Appa Life is on a mission to emphasize the importance of sleep and help Americans get the quality sleep they need.

Our battle cry is that you make sleep a priority! After all, "you need rest to perform your best." If you make sleep a priority, aim to get the hours you need, and try the tips above, your quality of life will improve. Simple as that. 

At Appa Life, we believe that a higher quality of sleep means a higher quality of life. 

Sweet dreams,






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