How to improve sleep quality: effective methods

Improving the quality of sleep and restoring energy are typical problems faced by many people. UAportal offers practical advice on how to make the sleep process more comfortable and restore vigor and vitality.

Create a sleep routine

Establishing a stable sleep routine is essential for improving sleep quality and restoring energy. Set a bedtime and stick to it even on weekends. This helps regulate the body's internal clock and promotes better sleep.

Limit caffeine and alcohol consumption

Caffeine, which is found in coffee, tea, energy drinks, and chocolate, is a stimulant that can affect your ability to fall and stay asleep. It is advisable to limit or avoid coffee consumption, especially in the afternoon and evening. Opt for soothing herbal teas or decaffeinated beverages instead.

Similarly, alcohol may initially make you drowsy but then worsens your overall sleep quality. This can lead to disrupted sleep patterns, snoring, and an increased likelihood of waking up during the night.

Create an environment for restful sleep

Remove electronic devices, work documents, and other distractions from your bedroom. Ideally, this space should be dedicated exclusively to sleep and rest.

Use blackout curtains or blinds to keep outside light from entering the room and disturbing your sleep. Consider using earplugs to minimize noise interference.

Read also: Fighting insomnia: how to improve sleep quality

Exercise regularly

Aerobic exercise, such as walking, jumping, swimming, or cycling, can help reduce stress and anxiety, making it easier to fall asleep, thus achieving deeper rest. You should plan your workouts for the beginning of the day, not before bed.

While exercise promotes better sleep, intense exercise right before bed can increase alertness and make it harder to fall asleep.

Manage stress and practice relaxation techniques

Stress and anxiety can have a significant impact on sleep quality and impede energy recovery. It is important to develop effective stress management techniques and incorporate relaxation practices into your daily routine.

Effective methods include deep breathing exercises, meditation, concentration, and gradual muscle relaxation. Doing these exercises before bed will help calm your mind, reduce stress, and prepare your body for sleep.

We have already mentioned that sometimes it can be difficult to fall asleep due to worries and problems in personal or professional life, so people are tired and unproductive in the morning. We have prepared some practical tips to help you cope with this problem.

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