Many individuals experience hours of restlessness without being able to fall asleep. Rather than resorting to sleep medication, experts suggest that minor adjustments to daily routines can naturally and sustainably improve sleep quality.

Doctor Jay Jagannathan, a neurosurgeon in Michigan, US, states that sleep is a crucial period for the brain and body to perform vital restorative activities. Prolonged sleep deprivation not only causes physical fatigue but also impacts memory, concentration, mood, and long-term health.

Maintain a consistent wake-up time

According to Doctor Jagannathan, one of the most effective ways to improve sleep is to wake up at the same time daily, including weekends. This stabilizes the biological clock, making it easier for the body to feel drowsy at bedtime and enhancing long-term sleep quality. Sleeping in on weekends to compensate for lost sleep can disrupt the circadian rhythm, leading to difficulty sleeping on subsequent days.

Exercise regularly

Regular physical activity not only benefits cardiovascular and overall health but also improves sleep quality. According to Medical News Today, moderate exercise is linked to better sleep and can support individuals experiencing sleep disorders like insomnia.

Walking for about 30 minutes daily can support good sleep. Photo: Bao Bao

Even light forms of exercise, such as walking, cycling, or simple routines for about 30 minutes daily, can be beneficial. However, high-intensity workouts should be avoided within a few hours before bedtime, as they can increase alertness and delay the onset of sleep.

Limit caffeine in the afternoon

Enjoying a cup of coffee can help maintain alertness for work, but consuming it too late in the day can make it difficult to fall asleep at night.

Caffeine can remain in the body for many hours after consumption, slowing down the natural process of drowsiness. Although some individuals may still sleep, this stimulant can reduce the quality of deep sleep.

Verywell Health suggests that individuals who frequently experience insomnia or poor quality sleep should consider reducing caffeine intake from midday or early afternoon to minimize its impact on nighttime sleep.

Keep the bedroom cool and comfortable

Ambient temperature also plays a significant role in sleep. As bedtime approaches, body temperature tends to decrease in preparation for rest. A bedroom that is too warm can make it difficult for the body to relax and increase instances of waking up during the night.

It is advisable to maintain the bedroom at a comfortable temperature, while also keeping the space dark and quiet to create favorable conditions for sleep. A cool sleep environment typically helps the body fall asleep faster and sleep more deeply.

Avoid electronic screens before bed

Many individuals have a habit of scrolling on their phones or watching videos before bed, but this can make it difficult for the brain to transition into a state of rest. Approximately one hour before bedtime should be dedicated to relaxing activities instead of exposure to electronic screens or work tasks, according to Doctor Jagannathan.

Blue light from phones, tablets, and computers can inhibit melatonin production, making it challenging for the body to feel sleepy at the desired time.

Instead of using electronic devices, you can engage in light activities such as reading, listening to relaxing music, or practicing deep breathing exercises before sleep.

Bao Bao (Compiled)