If we have trouble sleeping at night, we can practice sleep hygiene. Sleep hygiene refers to sleep habits that can enhance our sleep quality. These habits can be applied in daily activities as well as bedtime routines:

1. Stop Using your Phone Before Bed
   Avoid using your phone before sleeping. The blue light emitted from your phone disrupts melatonin production, which triggers fatigue in the body. This makes it harder to fall asleep.
   
   
2. Avoid Taking Long Naps
   Long naps lead to deeper sleep, which can cause dizziness and even interfere with nighttime sleep.
   
   
3. Avoid Heavy Meals Before Bed
   Eating heavy meals before bedtime puts extra strain on digestion. Since digestion requires a lot of energy, it can disrupt sleep patterns and even cause digestive problems.
   
   
4. Use Your Bed Only for Sleeping
   Avoid working or eating in bed, as this can interfere with your mind’s association with sleep. Use your bed only for sleeping so your brain recognizes it as a place for rest.
   
   
5. Exercise Regularly in the Morning
   Regular exercise helps regulate the circadian rhythm, which improves sleep quality. Additionally, exercise boosts endorphin release, which naturally reduces stress.
   
   
6. Reduce Caffeine Consumption
   Consume caffeine in the morning to boost energy, but avoid excessive intake, especially close to bedtime, as it acts as a stimulant that can disrupt sleep.
   
   
7. Use Natural Sleep Aids
   Take natural supplements to support sleep quality. These can include melatonin, chamomile, valerian root, magnesium, lavender, and L-theanine.
   
   

To overcome difficulty sleeping at night, we can practice sleep hygiene habits starting from daily activities to bedtime routines. Some ways include avoiding phone use before bed, limiting daytime naps, not eating heavy meals at night, and using the bed only for sleeping. Regular morning exercise, reducing caffeine intake, and using natural sleep aids can also help improve sleep quality, making the body more relaxed and allowing for better rest.


Source : liputan6.com