Insomnia remains one of the most common problems of our time. Constant stress, information overload, using gadgets until late at night, and a busy lifestyle prevent the body from fully recovering. If you can't fall asleep for a long time or often wake up in the middle of the night, it's worth reviewing your daily habits.
Experts advise first of all to establish a stable routine. You should go to bed and wake up at the same time, even on weekends. Regularity helps to set the internal biological clock and makes it easier to fall asleep.
It's equally important to limit your use of gadgets before bed. The blue light from smartphones and laptops suppresses the production of melatonin, the hormone responsible for falling asleep. It's a good idea to put your phone away at least an hour before bed.
An evening relaxation ritual can be helpful. A warm shower, reading a paper book, calm music, or breathing exercises help your brain understand that it's time to rest.
The environment also plays an important role. The bedroom should be dark, quiet, and cool. The optimal temperature for sleep is around 18–20 degrees. Too warm air or too much light can interfere with deep sleep phases.
It's also a good idea to limit caffeine and alcohol. Coffee after dinner or even a small amount of alcohol in the evening can disrupt sleep patterns, even if a person falls asleep quickly.
Regular physical activity has a positive effect on the quality of rest. At the same time, it is better to finish intensive training 3–4 hours before bedtime, so that the body has time to switch to relaxation mode.
If you can't fall asleep for more than 20-30 minutes, experts advise against lying in bed for hours. It's better to get up, do something relaxing, and return to bed when you feel sleepy.
Particular attention should be paid to stress management. Meditation, mindfulness practices, or journaling can help reduce anxiety, which is often a cause of insomnia.
Walking in daylight is also beneficial. Natural light helps the body clearly distinguish between day and night, which contributes to a proper sleep cycle.
If sleep problems last for more than a month or are accompanied by severe exhaustion, it is worth consulting a doctor. Chronic insomnia can affect the immune system, cardiovascular system, and mental health.
Quality sleep is not a luxury, but a basic need for the body. Small changes in daily habits can significantly improve well-being and restore a sense of energy.
