Small lifestyle changes can improve sleep quality and help you wake up feeling more refreshed. Also see: The power of rest: Why recovery matters after exercisePrioritise sleep qualityA restful night starts with good sleep hygiene. Get moving during the dayRegular physical activity can improve sleep quality and boost energy levels. Healthline recommends light exercise, as heavy exercise may make you feel even more tired. By focusing on sleep quality, movement, nutrition and stress management, you can wake up feeling more refreshed—even when life gets busy.