One of the most common mistakes is the irregular sleep rhythm. Going to sleep and getting up at different times disturbs the internal biological clock. Even on weekends, it is worth maintaining similar sleep hours as on weekdays.
The exposure to blue light from electronic devices before bedtime is another common problem. This light inhibits the production of melatonin – sleep hormone. Experts recommend putting off phones and laptops at least an hour before bedtime.
The bedroom temperature also affects the quality of rest. Too warm room makes it difficult to fall asleep and can cause waking up at night. The optimal temperature for a good sleep is about 18-20 ° C.
Eating heavy meals just before bedtime burden the digestive system and can cause restless sleep. The last larger meal is worth eating 2-3 hours before going to bed.
It is also worth paying attention to the position during sleep. Sleeping on the stomach can lead to back and neck pain. The healthiest positions are on the back or on the side, with the right head support.
Systematic compliance with sleep hygiene principles can significantly improve the quality of rest, and thus positively affect physical and mental health. It is worth starting even small changes today to enjoy a better sleep and more energy every day.
AS
