How to deal with insomnia: useful tips for improving sleep

Probably everyone knows that feeling of irritability when you go to bed after a hard day with only one thought: "I'm finally going to get some rest." But this desire becomes unrealizable because hour after hour, turning from side to side, you still can't fall asleep. There are more and more thoughts, the level of aggression increases, and all plans for tomorrow no longer look reliable. That's when we start thinking about how to fall asleep quickly and whether there are any life hacks to speed up the process.

Doctor and health expert Ulyana Werner told OBOZREVATEL exclusively about how to improve the quality of sleep and speed up the process of falling asleep.

Insomnia is a common problem that affects the quality of life and overall health of many people. Healthy and normalized sleep is important for memory, thinking, mood, and overall well-being.

1. Regular daily routine

One of the key factors in improving sleep is establishing a regular daily routine. Studies conducted by Stanford University have shown that people who keep the same bedtime and wake up at the same time every day have better sleep quality than those who follow an erratic routine. This is due to our internal clock, known as the circadian rhythm.

2. Exercise

Physical activity is another factor that affects sleep quality. Studies have shown that regular exercise improves sleep duration. Physical activity promotes the production of endorphins, which calm the body and induce a sense of relaxation. However, it is important to exercise no later than 2-3 hours before bedtime, as heavy physical activity can increase activation levels and make it difficult to fall asleep. You can choose to work out at home, go for a walk or a trip to the gym, or any activity you like.

3. Optimal sleep environment

Creating a comfortable environment also affects the quality of sleep. Research conducted by Oxford University has shown that the temperature in the room where we sleep is important. The optimal temperature for sleeping is between 18 and 22 degrees. In addition, it is important to create a quiet and dark environment that will promote the production of melatonin, the sleep hormone. Reading a tablet before bedtime compared to reading a paper book causes a 3-hour delay in melatonin. As a result, when we wake up, we don't feel like we've had enough rest. If reading is an obligatory ritual before bedtime, it is better to choose the paper version.

4. Nutrition.

The food and drinks we consume during the day affect not only the quality of our sleep but also our behavior during nighttime rest. A deficiency of daily vitamins and minerals can cause problems with falling asleep and waking up. Try to eat dinner about 3 hours before bedtime so that the body can focus on preparing for rest, as our digestive system slows down when we sleep. Studies have shown that the fewer hours of rest you get at night, the more likely you are to overeat during the day. Sleep deprivation also affects the tendency to choose high-calorie foods. The normal production of leptin and ghrelin, hormones that help control appetite and hunger, stops even after short periods of sleep deprivation, which affects overall metabolism and digestion.

5. Calming rituals

Relaxing techniques such as deep breathing, yoga, meditation, or a walk can help calm your mind and body before bed. Studies show that regular meditation can improve sleep quality. Try incorporating these rituals into your daily practice.

If insomnia becomes a chronic problem and impairs your daily functioning, don't hesitate to contact your doctor or a somnologist (sleep specialist) for professional help and advice. Even though these tips are based on scientific research, it is important to realize that every person is unique and you may need to experiment a bit with different strategies.

Earlier, OBOZREVATEL told you how to fall asleep quickly in the heat. Bedding made of light natural fabrics and the Egyptian method will help you. To find out all the details, read our article. 

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