Sleep is an essential part of our lives. Lack of sleep or poor-quality rest can lead to health problems and emotional burnout. Here are some tips to improve sleep quality through proper sleep hygiene.
Preparing Your Sleep Space
Darkness: Use blackout curtains, a sleep mask, or special covers for lights. Avoid screens and LED lights before bed, as they reduce melatonin production — the sleep hormone.
Silence: Avoid loud noises. If this is challenging, try using nature sounds or white noise to create a calm environment.
Temperature: The ideal sleeping temperature is around 18.5°C (65°F). Lowering body temperature helps prepare the body for rest.
Comfort: Choose a comfortable orthopedic mattress and pillow to provide optimal support for your body during sleep.
Use the bed only for sleeping. Watching movies or working in bed can make your brain associate it with activity rather than rest.
Maintaining a Sleep Schedule and Circadian Rhythm
Go to bed and wake up at the same time each day. The optimal sleep time is from 10-11 PM to 7-7:30 AM. Falling asleep after midnight is not recommended.
Limit naps to 30 minutes and avoid napping after 3 PM to ensure you can fall asleep easily at night.
On weekends: Try not to change your sleep schedule by more than an hour to avoid disrupting your routine.
Evening Routines for Better Sleep
Turn off gadgets an hour before bed. This allows your eyes and brain to rest from screens.
Take time to relax: Enjoy a warm bath, read a book, or listen to soothing music.
Exercise wisely: Avoid intense workouts 2-3 hours before bed. Evening yoga or a walk can help you unwind.
Write down your thoughts: Keeping a journal helps clear your mind of excess thoughts. Relaxation or breathing exercises also promote calmness.
Eating for Better Sleep
Avoid heavy meals for dinner.
Avoid caffeinated products 8 hours before bed: coffee, tea, chocolate, and energy drinks. Alcohol should also be limited 4-6 hours before bed.
Use supplements only if prescribed by a doctor.
The Importance of Sunlight
Spend at least 30 minutes in sunlight in the morning and afternoon to help set your body clock.
After waking up, open the curtains or turn on bright lights. In the evening, use warm lighting for a calming atmosphere.
In today’s reality, following all these tips may not always be possible, but even small changes can positively affect your sleep quality. Take care of your rest and health, and may your dreams be peaceful.
