Improving the quality of your sleep doesn’t necessarily mean sleeping for longer. In fact, sleeping in on the weekends will throw your natural rhythm out of sync, making it harder for you to revert to a normal pattern during the week. Six hours of shut-eye is generally considered the minimum you need to function normally in the day – but only if they’re six truly restorative hours.
Avoid snacking before bed. Raising your blood sugar level before sleeping will have a negative effect on the quality of your sleep. Skip the nightcap too, because while alcohol may help you nod off, it may prevent you from going into a deep sleep. And without REM sleep – the truly restorative kind – you’ll look and feel less refreshed in the morning.