How to overcome insomnia and improve sleep

Struggling with insomnia? UAportal has shared practical tips that will help you improve your sleep schedule and overall quality of sleep.

Set a sleep schedule

Establishing a consistent sleep schedule is essential to improving sleep quality. By going to bed and waking up at the same time every day, you can regulate your body's internal clock, making it easier to fall asleep and wake up feeling refreshed. Avoiding stimulants, such as caffeine and electronic devices, before bed and creating a relaxing routine can also signal to the body that it is time to calm down and prepare for rest. It's important to stick to this routine even on weekends to maintain the cycle and improve overall sleep quality.

Create a comfortable sleep environment

Creating a comfortable environment for sleep can have a significant impact on its quality. This includes investing in a quality mattress and pillows, keeping the bedroom cool and dark, and reducing noise and distractions. Additionally, using relaxation techniques such as deep breathing or meditation before bed can help relax the mind and body, contributing to better rest.

Remember about regular exercise

Regular physical activity can help you sleep better, but it's important to time it right. You should aim to get at least 30 minutes of moderate exercise at the beginning of the day. Outdoor activities, such as walking or running, can also have an impact on your overall sense of well-being, which helps regulate your body clock and improve sleep quality.

Limit screen time

The blue light emitted by electronic devices can disrupt the natural sleep cycle, making it difficult to fall asleep. It is recommended that you limit your screen time, especially in the hours before bedtime. Consider implementing a "digital curfew," where electronic devices are put away at least an hour before bedtime to help the body prepare for it. Instead of using screens, you should give preference to relaxing activities, such as reading a book or listening to soothing music, which will help you fall asleep better.

Address possible irritants

Stress and anxiety can have a significant impact on sleep quality. Practicing relaxation techniques, such as yoga, meditation, or deep breathing exercises, can help relieve stress and promote better health. It is also important to address any underlying issues that may be contributing to stress and seek support from a mental health professional if necessary. Creating an anxiety diary to record your thoughts before bed can help clear your mind and reduce stress, leading to better sleep quality.

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