A British psychiatrist advised to follow 5 tips to get rid of insomnia, enjoy a calm and deep sleep, and allow the brain to rest during all stages of its sleep, especially at night times.
Dr. Lola Telieva said, according to the British newspaper “Daily Express”, that lifestyle, health, food and age are all factors that affect sleep, indicating that the five tips are:
Avoid caffeine and don’t eat late at night
And she recommended avoiding consuming caffeine because it has a lifespan of between three to five hours and may remain for a much longer period than most people realize, noting the importance of avoiding it after two o’clock in the afternoon, to obtain a comfortable sleep, and you should also avoid eating late at night to allow digestion. full before bed.
Ensure a specific time for sleeping and waking up
According to the psychiatrist, going to bed and waking up at the same time every day helps instill a good sleep rhythm and provides our bodies with a routine to stabilize our internal biological clock, which helps our brains recognize the appropriate time for sleep, clear the mind of stress and fall asleep faster.
Avoid looking at screens before bed
Dr. Teleyeva advised turning off all screens about 60 to 90 minutes before bedtime, because the blue light emitted from electronic device screens interferes with our biological clock and circadian rhythms that regulate sleep.
Practice relaxation techniques
The psychiatrist notes that practicing deep breathing, meditation, and other relaxation techniques before bed can help relieve stress and relax the mind, ready for sleep.
Sleep in a cool room
Telieva said that temperature and noise can affect sleep, and advised that the temperature in the bedroom range between 18 and 22 degrees Celsius, as rooms warmer than this interfere with the body’s ability to achieve deeper and more consistent sleep.