How to improve sleep

Sleep is a very important aspect of our lives, affecting our health, appearance, well-being, and productivity.

However, due to our modern lifestyles, many people neglect sleep or struggle with it. Here's how to improve your sleep in a few simple steps.

1. Going to bed and waking up at the same time every day, a maximum of 10 minutes later or earlier, is the most important aspect when it comes to sleep quality, as it prevents our biological clock from being disrupted.The best way to implement this is to choose what time you would like to go to bed and wake up every day for the rest of your life and make changes in your life to make this possible, of course by getting 7 to 9 hours of sleep and maintaining this routine throughout the week.

2. Avoid using your phone at least an hour before bed, and if you do, wear red light blocking glasses . During this time, it's best to read something light and non-realistic, meditate, or stretch.If you currently use your phone before going to bed, the best way to break this habit is to gradually increase the time you spend without your phone before bed, e.g., 5 minutes before bed without your phone for a week, and then add 5 minutes each week.

3. Immediately after waking up, expose yourself to sunlight for at least 5 minutes. This is very important because it signals to your body that it's daytime and regulates your circadian rhythm. If you currently use your phone before going to bed, the best way to break this habit is to gradually increase the time you spend without your phone before bed, e.g., 5 minutes before bed without your phone for a week, and then add 5 minutes each week.

4. Do not eat at least 3 hours before bedtime, I think most people know this, so I also recommend taking magnesium with your last meal and chamomile tea an hour before bedtime may also be helpful.When it comes to the last meal before bed, it's obviously best to have a healthy, balanced, and light meal, preferably without simple sugars but with complex carbohydrates and an adequate portion of protein. When it comes to direct foods that can help you fall asleep, these include oatmeal, milk, chicken, cherries, buckwheat, or dark chocolate. It's also a good idea to avoid drinking water for two hours before bed.

5.Another important aspect when it comes to good sleep is physical activity, it is best to train in the morning or afternoon and avoid intense training in the evening to avoid stressing your body before bed.

6.Your room also has a big impact on your sleep. Firstly, the right temperature around 19 degrees Celsius. Secondly, the room should be dark enough, even use a blindfold if you want. Thirdly, the room should be quiet, if that's difficult, use earplugs.

7.Do not consume caffeine at least 6 hours before bedtime and, of course, do not drink alcohol before bedtime because it can help you fall asleep but it significantly worsens the quality of your sleep, so you will wake up feeling tired.

8.Use your bed only for sleeping, do other things like work, watching YouTube, or reading somewhere else.

9.Avoid stress in your life, especially before bedtime, try to calm down, which meditation or yoga can help with, you can also keep a journal where you write down your thoughts .

10.It is also worth making a list of things you want to do the next day before bed, because this will prevent you from thinking about them while falling asleep.