Last Updated on June 22, 2023
Most people suffer from insomnia at a certain period of their lives. While it may be necessary to see a doctor who specializes in long-standing insomnia problems, give a try to our recommendations.
People with insomnia may have trouble falling asleep, or they may suffer from problems such as waking up too early or interrupted sleep.
Mental stress, lack of physical activity, nutritional errors, and many other factors can affect sleep quality negatively. If insomnia persists for a long time, it may be necessary to consult a doctor. However, it is possible to increase the duration and quality of sleep with some changes in lifestyle.
You can do these to improve sleep quality:
1. Exercise during the day
Keep your body moving. Whether you go for a walk or exercise by yourself at home, just make sure your muscles are working. Try working out during daytime and avoid working out before bedtime for it may disturb your sleep.
2. Limit caffeine consumption
Caffeine stimulates the central nervous system, which makes us energetic. Don’t drink more than 2-3 cups of coffee a day. Avoiding coffee especially after dinner-time is crucial as it may interfere with your sleep schedule. Keep in mind that all kinds of energy drinks, cola and sodas, black tea, green tea, and dark chocolate contain caffeine.
3. Limit screen time
Put your phone and computer away 2 hours before bedtime. Try not to use them in your bedroom. Blue light emitted by the screens disrupts sleep quality. This unnatural light also affects the circadian rhythm.
4. Be realistic about your sleep time and stick with it
Considering your everyday routine and schedule, find a realistic bedtime hour that will allow you to sleep at least 7 hours at night. Try to stick with this sleep time even on weekends.
5. Prepare your bedroom
Don’t let your room’s lights be too bright. Also adjust the temperature of your room, neither too hot nor too cold. Open your windows for an hour to freshen the air before going to sleep.
What happens if you don’t sleep well at night?
You begin to eat more
Studies show that sleep-deprived people tend to have a bigger appetite and eat more. Lack of sleep triggers increased levels of ghrelin, the hormone that stimulates the appetite, and decreased levels of leptin, the hormone that suppresses the appetite. The more time you spend awake with an increased appetite, the more likely you are to overeat.
It affects your body’s functions
Sleep has an important role in your physical health. For example, sleep is involved in the healing and repairment of your heart and blood vessels. Chronic sleep deficiency is linked with an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.
Besides that, a good night’s sleep influences brain functions such as cognition, concentration, productivity, and performance. All of these are negatively affected by sleep deprivation.