Disrupted sleep can be frustrating, especially for light sleepers. Dr. Biquan Luo, CEO of LumosTech, emphasizes that checking your phone during the night can worsen the issue by increasing stress and stimulating your mind, making it harder to fall asleep again. Here’s how to improve your sleep quality:
- Limit Smartphone Use: Avoid checking your phone or scrolling through social media during nighttime awakenings.
- Create a Relaxing Routine: Drink caffeine-free tea, take a warm shower, or listen to calming music before bed.
- Optimize the Environment: Keep your bedroom dark, quiet, and cool; remove clocks to avoid stress from clock-watching.
- Relax the Body: Gentle yoga or progressive muscle relaxation can help alleviate tension.
- Avoid Stimulants: Skip caffeine after noon, limit alcohol intake, and avoid smoking.
- Stick to a Schedule: Wake up at the same time daily and avoid daytime naps to maintain a consistent sleep cycle.
- Avoid Blue Light: Turn off all electronic devices at least an hour before bed to reduce cortisol and maintain melatonin levels.
If you can’t fall back asleep within 15 minutes, move to a quiet space, engage in a calming activity, and return to bed when sleepy. Better sleep can significantly reduce health risks like obesity, diabetes, and heart disease, ensuring you wake up refreshed and healthy.
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