Do you wake up feeling tired, even after a full night’s sleep? The problem might lie in your evening habits.
Here are some easy yet effective tips to improve your sleep quality and help you feel more energized in the morning.
Set a consistent sleep schedule
Going to bed and waking up at the same time every day helps regulate your body’s natural rhythm. This makes it easier to fall asleep and wake up without an alarm.
Cut down on screen time before bed
The blue light from phones, computers, and TVs suppresses melatonin production — the hormone that helps you fall asleep.
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Switch off screens at least 30 minutes before bedtime.
Air out your bedroom
Cool, fresh air helps promote deeper, more restful sleep. Keep your room temperature between 18 and 22°C and open a window for a few minutes before bed.
Avoid caffeine in the evening
Coffee, tea, energy drinks, and even chocolate can contain enough caffeine to disrupt your sleep. Try avoiding them after 5 PM to ensure better rest.
Take a short evening walk
A light stroll — not heavy exercise — can help your body relax. It improves circulation and reduces stress, preparing you for a more peaceful night’s sleep.
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Keep your phone away from the bed
Don’t sleep with your phone under your pillow or next to your bed. Move it across the room to avoid distractions from light, vibrations, or notifications.
Create a relaxing bedtime ritual
Repeating calming activities every evening tells your brain it’s time to wind down.
A warm glass of milk, quiet music, or reading a book can all signal that it’s time to sleep.
Eat light in the evening
Heavy, greasy, or spicy foods before bed can cause indigestion and disrupt your sleep. Opt for a lighter dinner and avoid eating too close to bedtime.
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Dim the lights
Bright lighting can interfere with melatonin production. Use dim lighting in the evening and consider switching to a nightlight or soft lamp as bedtime approaches.
Make your bedroom dark and quiet
A peaceful sleep environment is essential. Use earplugs, blackout curtains, or a sleep mask to block out unwanted light and noise for a deeper sleep.
This article is based on information from Aikyn.kz.
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