International sleep experts recommend that just changing a few small habits before going to bed, you can significantly improve your sleep quality.
turn off your electronic device at least 30 minutes before bed. Green light from phones, tablets or televisions can inhibit the production of melatonin - the hormone that regulates sleep. Many studies show that limiting exposure to screens before bed helps the body fall asleep more easily, says Dr. Michael Breus, a clinical psychologist and member of the American Sleep Medicine Association.
Deep breathing relaxation or short meditation is also considered a simple but effective method. A few minutes of steady breathing or meditation practice helps the nervous system reduce stress, creating a state of sleep readiness.
Writing a few notes or creating a "to-do list" for the next day is an interesting trick applied by many people. According to psychologist Rebecca Robbins, Harvard Medical School (USA), recording thoughts that concern you can "clear" the mind, reduce anxiety and help you sleep better.
In addition, maintaining a cool room temperature (about 2022°C), avoiding eating dinner too late and limiting caffeine in the afternoon are also important factors for quality sleep.
Good sleep is not only a pleasant feeling the next morning, but is also associated with heart health, brain health and the immune system. With just a few simple habits, you can completely turn sleep into a natural, sustainable "medicine" for the body.
