How to easily improve your sleep quality: the right schedule and minimum doses of caffeine

UAportal has prepared a detailed guide to solving sleep-related problems. By following these tips, you can improve the quality and quantity of sleep, which will lead to better physical and mental health.

Establish a consistent sleep schedule

Keeping a regular sleep schedule is crucial to achieving restful sleep. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate the body's internal clock and promotes a healthy sleep-wake cycle.

Read also: Experts tell you how to fall asleep in 2 minutes if you wake up at night

Create a relaxing bedtime routine

Read a book, take a warm bath, practice relaxation techniques such as deep breathing or meditation. Avoid stimulating activities, such as watching TV or using electronic devices, as the blue light emitted by them can interfere with sleep.

Optimize your sleep environment

Create a sleep-friendly environment that promotes relaxation. Make sure your bedroom is cool, quiet, and dark. Use blackout curtains or an eye mask to block out excess light. Invest in a comfortable mattress, pillows, and bedding to increase your comfort level.

Read also: 5 useful apps to improve your sleep

Limit your daytime naps

While a short nap can be beneficial, excessive daytime naps can disrupt sleep patterns. Limit daytime naps to 20-30 minutes and don't go to bed too close to bedtime.

Maintain a healthy lifestyle

Some lifestyle factors can have a significant impact on your sleep quality. Avoid consuming caffeine and nicotine close to bedtime, as they are stimulants that can interfere with your ability to fall asleep.

Also, limit your alcohol intake as it can disrupt your sleep cycle. Get regular physical activity, but don't do it too close to bedtime, as it can increase wakefulness.

Attention: This content is for informational purposes only and does not contain any medical advice. For medications, diagnoses, and other medical advice, please consult your doctor.

We also offer you the advice of sleep experts who have told us what makes a person wake up at night.

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