Sleep hygiene: the key to peaceful nights
A good dream begins with the creation of the right conditions. Regular sleep and wakefulness is the key to success. Lie down and get up at about the same time, even on weekends, so that your internal biological clockwork works like clockwork. Create a relaxing atmosphere in the bedroom: darkness, silence and cool air. Avoid using gadgets before going to bed – the light from the screens interferes with the production of melatonin, a sleep hormone. Dinner should be light and a few hours before bedtime.
Relaxation and preparation for sleep
Before going to bed, take time to relax. Take a warm bath, listen to calm music, read a book (not an electronic one!). Relaxation techniques, such as deep breathing or meditation, can help calm the mind and prepare the body for sleep. Avoid stressful situations and disturbing thoughts immediately before going to bed. If thoughts do not give rest, write them down on paper to free the mind from unnecessary load.
Create a comfortable sleeping environment
Your bed should be comfortable and conducive to a good rest. Choose the right mattress and pillow that will ensure the correct body position during sleep. Check if it’s cool enough in your bedroom and make sure the noise level is minimal. Clean bed linen also plays an important role in the comfort and hygiene of sleep.
Contact a specialist if sleep problems do not go away If you regularly suffer from insomnia or other sleep problems, do not hesitate to contact your doctor or sleep specialist. They will help determine the cause of your problems and recommend appropriate treatment or therapy. Do not ignore sleep problems – they can have a negative impact on your physical and mental health.