Khaberni - Health experts point out that improving sleep quality depends on a set of daily habits that prepare the body and mind for rest, from the surrounding environment to the lifestyle.
Specialists recommend preparing a cool, dark, and quiet bedroom; as such environments help send signals to the brain indicating relaxation time; this contributes to speeding up the sleep process. It is also advised to keep the phone and clock out of sight to avoid repeatedly checking the time, which can cause anxiety and make it harder to fall asleep.
In the same context, it is preferable to avoid consuming caffeine in the evening hours, as it remains in the body for long periods, and drinks like tea and chocolate may affect sleep quality.
Specialists emphasize the importance of adhering to a fixed pre-sleep routine that includes calming activities such as reading, meditation, or relaxation exercises for 15 to 20 minutes daily; this plays a role in training the brain to prepare for sleep.
It is also advised to engage in physical activity during daylight hours, avoiding exercises close to bedtime, and staying away from using electronic devices when waking up at night; as this might cause mental stimulation that delays returning to sleep.
In case of insomnia, simple activities such as reading or quiet mental exercises can be used to redirect thinking. Cognitive behavioral therapy for insomnia is also considered an effective long-term option.
Health experts stress the need to consult a doctor in case of recurring sleep disturbances or constant fatigue, to rule out any underlying health issues, rather than relying on medicinal solutions or supplements that may not be safe without medical supervision.
