How to improve sleep quality: five effective tips

Julia PeschanskayaLife
How to improve sleep quality

Sleep is an important part of our lives that affects our body and health. Our brain, physical energy, and memory are restored when we sleep, so we need to take care of our well-being.

CNN has published five tips from experts to help improve sleep. For normal rest, you need seven to eight hours every night.


Set a specific wake-up time and stick to it every day even on weekends, vacations, or holidays. If the sleep time changes every day or on certain days, the body does not know how to react to it. The expert noted that the brain likes regularity and predictability.

Food and drink

Do not consume junk food or alcohol before bed to calm your nerves. This will not help you fall asleep but will only harm your body. Your body needs to experience all three stages of sleep: light sleep, REM sleep, and deep sleep. This is necessary to fully recover by morning.

Avoid caffeinated beverages and fatty and spicy foods in the afternoon. These can cause insomnia, heartburn, and digestive problems.

Sleep hygiene

Incorporate good habits into your daily routine to help you fall asleep faster. For example, you can take a warm bath in the evening, practice yoga or meditation, and listen to calm and pleasant music. Don't use gadgets before bed. Light from screens interferes with the production of melatonin, the sleep hormone.

Set a favorable temperature in the bedroom. According to research, our body rests best at 15-20 degrees Celsius.


The bed in the bedroom should be for resting only. The brain should perceive this room as a zone for relaxation, and if you work or play on your phone in bed, it will be harder to fall asleep.


If you can't fall asleep for 20-30 minutes, you don't need to exhaust your body. Get up and "reboot". Walk around the apartment, do some light exercise, or drink some water. Then lie down again and try to relax.

Scientists say that lying in bed when you are awake can form an association in the brain that will lead to chronic insomnia.

Earlier, OBOZ.UA told you which dreams are most often repeated and what causes them.

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