Sleep expert names 6 habits to fight insomnia: simple rules.

According to ТСН: Many people around the world face the problem of insomnia on a daily basis, negatively impacting their health, productivity, and overall well-being. A sleep expert suggests six simple habits that can help you fall asleep faster and improve the quality of nighttime rest.

1. Stick to a daily routine

The expert explains that stability in the sleep schedule strengthens the body, as it helps regulate the biological clock.

“The holidays are close, and sticking to a daily routine can become more challenging. However, it is essential to make an effort to go to bed and wake up at about the same time every day. Even a small difference is better than complete chaos,” notes Artis.

She advises waking up at the same time, even if you stayed up late, and going to bed earlier to restore balance.

2. Create a 'quiet window'

The expert recommends setting aside all electronic devices and dimming the lights for 20 minutes before bedtime, gradually transitioning into a state of calm.

3. Create a comfortable and cozy atmosphere

Cozy surroundings at home help relax and enhance sleep quality, states Lisa.

Here are some tips for creating such an atmosphere:

• dim lighting;

• soft, pleasant music;

• warm clothing.

“You can also take a shower or soak in the bath. It’s an act of self-care that helps us relax and prepare for sleep,” emphasizes the expert.

4. Set the right temperature in the room

Lisa Artis notes that the optimal temperature for sleep is 16-18°C.

“Always warm your extremities (hands, feet) before sleep to improve thermoregulation, as it will help speed up the process of falling asleep,” Lisa stated.

5. Avoid heavy meals before sleep

The expert emphasizes that heavy meals and alcohol can cause discomfort and worsen sleep quality.

6. Be consistent

Lisa advises developing your evening ritual and sticking to it daily.

“Thinking about your sleep is not selfish; it’s a necessity,” emphasized the expert.

She also noted that good sleep provides more energy and endurance, which is particularly important during the holidays.

Ensuring quality sleep is not only about rest but also about improving overall quality of life. By incorporating these simple habits into daily life, one can find balance and enhance personal productivity. Currently, as many people prepare for festive days, it is crucial to pay attention not only to festive preparations but also to your rest, as good sleep is the key to good mood.