Sleep experts have revealed that simple lifestyle changes can help improve the duration and quality of sleep. Sleep is an essential part of the body's cycle, and its lack negatively affects physical and mental functions such as metabolism and immunity, increasing the risk of health problems like heart disease, diabetes, and depression, according to the 'Very Well Health' website. Exercise Certified sleep specialist Jada Wu explained that regular physical activity not only bolsters health but also aids sleep. However, intense and long workouts can have the opposite effect. She added: 'Moving your body throughout the day can also be beneficial. Regular exercise improves sleep quality, and good sleep can lead to better workouts.' Avoiding Caffeine and Heavy Meals To get a good night's sleep, it is advised to stop eating two to three hours before bedtime to allow the body time to digest food, said Li Wu. She noted that consuming foods high in sugar, carbohydrates, or caffeine before sleep can make the body active, which may hinder relaxation. Eric Y, a specialist in medicine and sleep from Ohio University, also advises avoiding caffeine-rich drinks before bed as they delay sleep onset and affect its quality. Limiting Distractions Before Bed Experts recommend avoiding using phones or computers to check email, news, or social media before sleep. Exposure to blue light inhibits the production of melatonin, the hormone responsible for regulating the sleep-wake cycle. Engaging in Relaxing Activities Experts explained that engaging in calming pre-sleep rituals, such as taking a warm bath, reading a book, meditating, doing breathing exercises, journaling, or listening to quiet music, can help relax the body and prepare for sleep. Creating a Suitable Environment To improve sleep quality, it is crucial to ensure a comfortable sleep environment: a comfortable bed, adequate blankets and pillows, and a quiet, dark, and cool room. The American Sleep Foundation recommends keeping the room temperature between 15 and 19 degrees Celsius. Several factors can influence the sleep environment, such as bedding, clothing, a partner's body temperature, and biological and age-related factors. Earplugs or eye masks can be used. Changing Mindset Rafael Pelayo, a sleep specialist from Stanford University, explained: 'Sleep shouldn't be just a chore; it should be a pleasure. Some have gotten used to staying awake because they no longer enjoy sleep.' The main causes of sleep problems include stress, anxiety, overthinking, depression, physical health issues, sleeping in uncomfortable places, a chaotic lifestyle, and certain medications associated with sleep difficulties.
