Science Focus has revealed methods that can improve sleep

852 million people worldwide have difficulty falling asleep from time to time, 414 million of whom suffer from severe insomnia. Sleep experts have named 11 tips that can help you fall asleep better and affect your sleep quality. This was reported on December 1 by the BBC Science Focus magazine.

It is claimed that about a third of adults in Western countries have trouble sleeping at least once a week. A meta-analysis in 2023 showed that a quarter of people constantly experience fatigue. First of all, experts recommend not trying to fall asleep by force. They noted the need to simply create conditions in order to fall asleep. However, if a person cannot do this, he should intentionally remain in a state of vivacity.

It is also not recommended to go to bed immediately and use gadgets about an hour before bedtime. As an evening routine, you can pay attention to more relaxing activities. It is noted that cherry juice can also improve the quality of sleep. Experts have noticed that morning light exposure is important to improve sleep. So, getting sunlight after going outside can stabilize the biological clock.

At the same time, a person should not worry about intermittent sleep. It is emphasized that it is more important to adhere to a regular time of rising and going to bed. In case of problems with falling asleep, it is also suggested to try counting in reverse order from 1 thousand to sevens — this helps to distract from unnecessary thoughts.

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Experts also recommend taking daytime naps with caution. According to them, this process should be given no more than half an hour and up to three o'clock in the afternoon. If you do not feel sleepy in the evening, it is recommended to consider taking magnesium, which can improve sleep quality.

If you have trouble falling asleep, you can also turn on calm or even boring podcasts and listen to them while falling asleep. At the same time, it is recommended to avoid topics that are too interesting and exciting in order to avoid active listening and wakefulness.

In particular, it is necessary to ensure that the room is dark even when waking up in the middle of the night. If you still need light, you should install a dim light source. In conclusion, experts recommended that when falling asleep, imagine yourself in relaxing situations — this helps to calm down.

These methods are simple and claimed to be effective solutions that can help normalize sleep and cope with insomnia. Each of the actions taken will contribute to improving the quality of sleep, whether it is a proper routine or physical exercise.

On November 27, Anna Oderiy, an endocrinologist at the SM Clinic, emphasized the negative consequences of the habit of postponing the alarm clock. According to her, this action disrupts the morning rhythms in the body and worsens well-being. The specialist clarified that after falling asleep again, the brain stops understanding at what point it needs to finally turn on and instead of a wake-up signal, it receives a series of short "false starts".

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