Sleep quality significantly impacts one's mental state the following day. Some individuals fall asleep promptly at night and enjoy excellent sleep quality, while others feel listless in the evening and struggle with poor sleep quality. Insomnia is a medical condition characterized by persistent inability to achieve normal sleep, manifesting as difficulty falling asleep, insufficient sleep depth or duration (shallow sleep insomnia), early awakening, or inadequate sleep time and quality. So, what methods can help improve sleep quality?
1. Pay attention to bedroom lighting
Bedroom lighting plays a role in regulating your biological clock. Too much light reduces melatonin secretion in the brain, keeping you overly alert and making it difficult to fall asleep. Before bed, opt for dim, soft reading lights. During sleep, it's best to turn off all light sources.A mattress that's too soft can cause poor posture, muscle stiffness, and back problems. Generally, mattresses should be replaced every 5–10 years.
3. Limit daytime sleep
Except for the elderly who may benefit from a short nap, avoid daytime sleep or dozing off. Otherwise, it reduces nighttime sleepiness and sleep duration.
4. Stop exercising 4 hours before bedtime
Exercise promotes sleep. However, avoid working out within 4 hours of bedtime, as it can stimulate the body and make falling asleep difficult.
6. Avoid eating within 3 hours of bedtime
Refrain from heavy meals before sleep to prevent acid reflux, which can disrupt rest.
8. Avoid caffeine after 2 PM
If you struggle with falling asleep, it's best to avoid caffeinated foods or beverages after approximately 2 PM. Caffeine's effects can last over 8 hours in the body, and for those over 50, with slower metabolism, it may linger for up to 10 hours. Thus, caffeine not only hinders falling asleep but also reduces sleep quality.
9. Take a hot bath before bed
Take a hot bath 60-75 minutes before bedtime, with water temperature no lower than 38°C (98.6°F) and bathing time no less than 20 minutes. A hot bath helps relax muscles and raise core body temperature. As your body temperature gradually drops after leaving the tub, your brain increases melatonin secretion, inducing fatigue and making it easier to fall asleep.
After completing these 9 steps, you can lie down, close your eyes, and gradually drift off to sleep. Consistently following this routine not only improves sleep quality but, more importantly, helps establish healthy sleep habits. Regular sleep patterns are highly beneficial for overall health.