PRACTICAL STEPS YOU CAN DO RIGHT NOW TO IMPROVE YOUR SLEEP

PRACTICAL STEPS YOU CAN DO RIGHT NOW TO IMPROVE YOUR SLEEP

I recommend the following practical tips when looking to improve your sleep;

Avoid daytime naps

Sleeping during time can lower your sleep quality at night as they lower your sleep duration and quality at night. Limiting your daytime sleep can significantly improve night time sleep and help avoid insomnia conditions.

Have a consistent sleeping schedule

Having a consistent time on when to sleep and wake up can improve your circadian rhythm and improve your sleep quality in the long run. Irregular sleeping circles can reduce sleep quality as the brain fails to recognize when to release melatonin hormones to facilitate good sleep.

Set a good sleeping environment

 Ensure that your bedroom is noise-free, limit your exposure to blue light, have comfortable room temperatures, and clean and organize it to promote peaceful, quality, and sound sleep.

Relaxing the brain and body and clearing any distractive thoughts can make it easy to fall asleep. Implement mindful practices such as meditation to relieve the brain of any disruptive thoughts to enhance better sleep.

Limit your intake of caffeinated beverages, alcohol, or heavy meals to avoid alertness and digestion problems, keeping you awake all night.

Lowe your exposure to blue light from phones, laptops, or tablets as it can suppress the formation of the sleep hormones melatonin.

You can opt for melatonin supplements to promote the formation of more sleep hormones.

Mental health expert
MS, University of Latvia

I am deeply convinced that each patient needs a unique, individual approach. Therefore, I use different psychotherapy methods in my work. During my studies, I discovered an in-depth interest in people as a whole and the belief in the inseparability of mind and body, and the importance of emotional health in physical health. In my spare time, I enjoy reading (a big fan of thrillers) and going on hikes.

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