The rapid pace of modern everyday life leaves us thoroughly exhausted, but in order to be able to wake up the next morning and carry out all our planned tasks with full vigor, rest and quality sleep are essential. Good sleep at night is as necessary as physical activity, a balanced diet, and fresh air. During sleep, our body, brain, and nervous system rest – several studies have proven that insufficient sleep has a negative impact on the hormonal system, brain function, and energy resources during physical activities, and it can also affect weight gain. Several studies have also concluded that an adult's sleep satisfaction and quality are closely linked to their daily well-being. In this article, we will look at several methods and ways to improve sleep quality to help the body and mind rest.
Light and smart devices: Light has a positive effect on energy during the day, but at night it has the opposite effect. The greatest negative effect is caused by blue light emitted by smartphones, TVs, and computers. Light at night tricks the mind into thinking it is still daytime, reducing hormones in the body such as melatonin, which helps you relax and fall into a deep sleep. Try not to use smart devices at least 1 hour before bedtime, and your sleep will thank you for it.
Caffeine intake: Of course, caffeine has many good qualities and is consumed by a large number of people because it can improve focus, energy, and performance during physical activity. However, consuming caffeine late in the afternoon or evening stimulates the nervous system and can stop the body's natural relaxation at night. Caffeine can remain in the blood for 6-8 hours after consumption, so drinking large amounts of coffee towards the evening is not recommended, especially if you are sensitive to caffeine or already have sleep problems. But if your craving for coffee in the afternoon or evening is unquenchable, it is recommended to use decaffeinated coffee.
Sleep schedule: The body's circadian rhythm operates on a cycle, adjusting to sunset and sunrise. Several studies have emphasized that an irregular sleep schedule can alter the circadian rhythm and the level of melatonin, which signals to the brain that it is time for sleep. Therefore, if you already have problems with waking up at night and poor sleep quality, try to get used to going to bed and waking up at the same time – even on weekends. Perhaps after several weeks on such a schedule, you won't even need an alarm clock.
Physical activity during the day: People who exercise regularly sleep better at night and feel less sleepy during the day. Regular physical activity reduces symptoms of insomnia and the inability to fall asleep, as well as increases the time you spend in deep, restorative sleep stages. The more vigorously you exercise, the more pronounced the sleep benefits. Even light exercise, such as walking for just 10 minutes a day, improves sleep quality. It can take several months of regular activity to fully experience the sleep-promoting effect. Therefore, be patient and focus on building the habit of exercising!
Improve your sleep environment: A calm bedtime routine sends a strong signal to your brain that it is time to wind down and release the day's stress. Sometimes even small changes in your environment can significantly affect your sleep quality. Keep your bedroom dark, cool, and quiet. If you cannot avoid or eliminate noise from neighbors, traffic, or others in your household, try to mask it with a fan or a sound machine (you can try playing pink, red, white, blue, black, or brown noise). Earplugs can also help. Room temperature is very important, so keep your room cool. Most people sleep best in a slightly cool room (18°C) with proper ventilation. A bedroom that is too hot or too cold can interfere with quality sleep. Make sure your bed is comfortable. Bedding should leave enough room to comfortably stretch and turn without getting tangled. If you often wake up with a sore back or neck, you may need to experiment with different mattress firmness levels, foam toppers, and pillows that provide more or less support.
By trying not to work, watch television, or use a phone, tablet, or computer in bed for about an hour before sleep, your brain will associate the bedroom only with sleep and rest, which will make it easier to drift off to sleep. Of course, there may be many other individual psychological or health-related reasons for the inability to fall asleep or poor-quality sleep, however, by gradually implementing these methods as part of your daily routine, the quality of your sleep and your ability to fall asleep will improve significantly.
Sweet dreams!
Sources: sciencedirect.com; healthline.com; helpguide.org
