Work stress, family obligations and health problems are among the factors that can negatively affect the quality of sleep.

Although we cannot always control the circumstances that keep us awake, some simple changes in the daily routine can significantly help improve sleep.

According to the Mayo Clinic, one of the most important steps is to create a regular schedule. Adults are recommended to sleep at least seven hours, while most do not need more than eight hours of sleep.

Going to bed and waking up at the same time every day helps strengthen the body’s natural rhythm. If sleep does not come within about 20 minutes, it is advisable to get up and engage in a relaxing activity, such as reading or listening to quiet music.

Eat before bed is also of particular importance. It is not recommended to sleep hungry, nor after a heavy meal. Also, the consumption of nicotine and caffeine should be avoided, as they can disrupt sleep.

The bedroom should be cool, dark and quiet. Using the phone, TV and other electronic devices before bed can make it more difficult to sleep. Experts advise that the afternoon nap should not last more than an hour and should be avoided in the late hours.

Regular physical activity can help improve the quality of sleep, but intense exercise is not recommended just before going to bed.

Also, stress management and calming the mind are essential. Writing down worries, organizing tasks and meditating can help reduce anxiety before bed.

Cardiologist Virend Somers warns that lack of sleep affects all organs of the body and can increase the risk of heart disease, obesity, depression and dementia.

He recommends turning off screens at least an hour before bed and that the bedroom be used only for rest.

Source: prizrenpost