How can I improve the quality of sleep?

Millions of people around the world suffer from insomnia. This is one of the most common ailments that threatens serious health problems. Fortunately, there are easy and completely free ways to help you fall asleep, extend your sleep duration and improve your sleep quality.

There are situations when the doctor’s intervention is necessary to cure insomnia. However, it is not wise to give up other natural ways that can accelerate or facilitate therapy. Of course, it is advisable to consult a doctor with all new methods and obtain his approval.

What to do to fall asleep quickly?

The proper temperature of the air in the bedroom has a very large impact on the amount of time needed to fall asleep and the quality of sleep. During sleep, the body temperature drops. Therefore, too high temperature in the bedroom makes it difficult to fall asleep. The optimal temperature during sleep is slightly less than 20 ° C (68 degrees Fahrenheit). Sleeping at such a temperature allows rest and full regeneration of the body.

Before going to sleep, turn off all electronic devices that are in the bedroom: TV, laptop, tablet, smartphone. The glowing screens of these devices negatively affect the sleep and wakefulness cycle, because they emit artificial light, preventing the body from entering the dream state.

Take care to go to sleep and get up at the same time. Falling asleep is very easy when we get used to constant hours of falling asleep and waking up, provided that we have enough hours for night regeneration. The recommended length of sleep at night is from seven to nine hours.

The amount of melatonin secreted by the body is correlated with the amount of daylight. In people with a regular lifestyle, the level of melatonin is higher in the evening and decreases in the morning. Artificial lighting at night can disturb the body’s circadian rhythm. This makes it difficult to fall asleep and contributes to the poor quality of sleep. When the evening is approaching, it is worth taking care to lower the level of lighting to support the natural production of melatonin.

There are also dietary supplements that help in the fight against insomnia (eg LAMININE). Before applying any therapy, you must seek medical advice because herbs and extracts may adversely affect some diseases (diabetes, high blood pressure). It is also important not to mix supplements, because they can negatively affect each other. If the insomnia is chronic, then you should go to the doctor immediately, because this type of illness may have another cause, which is worth diagnosing before starting treatment.