How to Improve Sleep and Get Rid of Insomnia
Good sleep hygiene includes healthy sleep habits, a consistent bedtime routine, and creating a restful sleep environment to improve sleep quality and
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Deep sleep |
💤 How to Improve Sleep and Get Rid of Insomnia
Insomnia and poor sleep are common problems today, often caused by stress, anxiety, unhealthy habits, or even medical issues. To improve your sleep and overcome insomnia, you can follow these practical tips:
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🛌 Sleep Hygiene
1. Consistent Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends.
2. Optimize Your Bedroom
Keep the room dark, quiet, and slightly cool.
Use blackout curtains or an eye mask if needed.
3. Limit Screen Time
Avoid phones, TVs, and computers at least an hour before bed, as blue light reduces melatonin (the sleep hormone).
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🍵 Diet and Drinks
4. Avoid Caffeine and Nicotine
Don’t drink coffee, black tea, or energy drinks after late afternoon.
5. Light Snack Before Bed
Eat something light like warm milk, a banana, or a handful of nuts to help relax your body.
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🧘 Relaxation Before Bed
6. Practice Relaxation
Try deep breathing, meditation, yoga, or progressive muscle relaxation.
7. Avoid Overthinking
If you can’t fall asleep within 20 minutes, get up and read something calming or listen to soft music instead of worrying in bed.
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🏃 Physical Activity
8. Exercise Regularly
Daily exercise improves sleep, but avoid intense workouts right before bedtime.
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Time management
Time management
💡 When to See a Doctor
If insomnia lasts for more than 3 weeks or seriously affects your daily life (fatigue, poor focus, depression), it’s best to consult a sleep specialist or a doctor.