Some suggestions for improving the quality of sleep include supporting one's circadian rhythm, minimizing exposure to light and avoiding certain foods and drinks before bedtime, according to HelpGuide. These are examples of good sleep hygiene that are essential for adults in order to avoid waking up frequently during the night and get enough sleep to be well rested and energized for the next day.
Circadian rhythm refers to the body's natural sleep-and-wake cycle, explains HelpGuide. People can optimize their circadian rhythms and improve their sleep by going to bed and waking up at the same time each day, and they should avoid sleeping in and napping if possible.
Melatonin is a hormone that is secreted when it is dark that results in people feeling sleepy, according to HelpGuide. Minimizing exposure to light before and during bedtime can improve quality of sleep because it causes the release of melatonin. People should avoid staring at bright screens, such as televisions or computers, for at least two hours before going to sleep.
Examples of drinks that interrupt the sleeping process that should be avoided before bedtime include alcohol and caffeinated beverages, such as coffee and soda pop. People should also avoid eating large meals right before they go to sleep because the digestion process may make sleeping difficult, reports HelpGuide.