Sleep plays a vital role in maintaining our physical health, mental well-being, and overall quality of life. The Center for Public Health has given advice on how to improve it, UNN writes.
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As noted, the quality and duration of sleep significantly affect many aspects of our daily lives, including somatic health and eating behavior.
So, experts gave a number of tips on what you can do to improve your sleep:
- Create an appropriate bedtime routine to help you get ready for sleep.
- Create a suitable environment - a dark, quiet bedroom, comfortable bedding and linens.
- Do not turn the bed into a dining room or workplace. It is only for rest, sleep, and sex, the CPC notes.
- Try to fall asleep and wake up at the same time.
- Physical activity is important, but it is important not to engage in strenuous exercise right before bed.
- Ventilate the room before going to bed.
- Last meal - at least four hours before bedtime, avoid activating drinks - coffee, tea, alcohol.
- When sleep doesn't come, you can do the 4-7-8 breathing practice: inhale for 4 counts, hold for 7, and exhale for 8. Do this for 5 minutes.
If your sleep was interrupted and you didn't get enough sleep, you should do the following:
- Drink enough water, as fatigue increases due to dehydration.
- Don't overindulge in coffee. Caffeine gives you energy, but it can also cause anxiety and sleep problems the next night.
- Don't overeat sweets. Lack of sleep leads to a lack of energy, which can cause you to choose foods that are higher in sugar. It is better to choose a full meal instead of a short snack of simple carbohydrates.
- Reduce your workload the next day. After a sleepless night, it can be difficult to concentrate, so it's better to choose fewer tasks.
- A short nap during the day can help restore energy.
"If you have long-term sleep disorders, do not hesitate to seek help from your family doctor. After all, sleep and its effects are too valuable to neglect," the experts say.