Khaberni - Good sleep is the foundation of physical and mental health; it is the time when the body regains its energy, repairs cells, and rebalances hormones. With the increase in daily pressures and mental exhaustion, many people suffer from insomnia and trouble sleeping, leading some to resort to medications and sedatives that may lead to addiction or undesirable side effects. But the truth is, there are natural and simple ways to improve sleep quality without needing any drugs, just by modifying lifestyle and daily habits.
1. Setting fixed times for sleeping and waking up is one of the most important steps to regulate the body’s biological clock by adhering to specified sleep and wake times daily, even on weekends. This regularity teaches the brain when it's time to rest and when it's time to be active, which helps in falling asleep faster and deepening sleep quality.
2. Avoid using the phone before bed as the blue light emitted from phone screens and electronic devices suppresses the production of melatonin, the hormone responsible for sleep, leading to disruption of the natural sleep-wake cycle. It is recommended to turn off the phone or place it away from the bed at least an hour before bedtime and replace screen browsing with reading a book or listening to soothing music.
3. Practicing meditation and deep breathing before bed as anxiety and stress are among the main causes of insomnia, therefore, practicing meditation or deep breathing can help calm the mind and body. Allocating 10 minutes for regular breathing or mindfulness meditation before bed reduces heart rate and lowers cortisol levels, preparing the body for deep sleep.
4. Avoid consuming caffeine and heavy meals in the evening. Coffee, tea, and soft drinks contain caffeine that remains in the body for several hours and affects the ability to sleep. Eating heavy or fried meals before bedtime leads to poor digestion and heartburn. It is preferable to have dinner at least two hours before bed and to make sure the meal is light and rich in vegetables or whole grains.
5. Preparing a comfortable and quiet sleep environment helps, as a dark and relatively cool room contributes to deeper sleep. It is recommended to use dark curtains, adjust the temperature between 18 and 22 degrees Celsius, and shut off sources of light and noise. Selecting a comfortable pillow and a back-supporting mattress contributes to healthy, uninterrupted sleep.
6. Exercising regularly naturally improves sleep quality as it helps to regulate hormones and reduce stress. However, vigorous exercise should be avoided immediately before bedtime as it may increase mental activity. The best time for exercise is in the morning or hours before evening.
7. Avoiding sedatives and medications as much as possible since sleeping pills may provide temporary sleep but do not address the real cause of insomnia, and their long-term use leads to dependency. Relying on natural methods such as calming herbs (chamomile, lavender, peppermint) is a safer option.
8. Creating a relaxing nighttime routine you can set a simple routine before bed like taking a warm bath, listening to soothing music, or writing down your thoughts in a journal to clear your mind. This routine sends a signal to the mind that it's time to rest, making it easier to gradually fall asleep.
9. Exposing yourself to morning sunlight helps natural morning light adjust the biological clock, making the body secrete melatonin in the evening regularly. Therefore, make sure to expose yourself to sunlight or take a walk outdoors in the morning for at least 15 minutes.
10. Reducing thinking before sleep as overthinking increases stress and keeps the mind alert. This can be managed by writing down postponed tasks for the next day or practicing simple mental relaxation exercises to help calm the thoughts.
