Amidst the daily grind and stress, the only tranquil moment we often have left is at bedtime. However, this is precisely when many choose to unwind by scrolling through social media. Experts, however, emphasize that this habit leads to waking up more tired and with less energy the next day. Marina Wright, author of ”The Cortisol Effect,” highlights six habits that will significantly improve your sleep quality.
1. Gå och lägg dig och vakna vid samma tid (även på helgerna)
Going to bed and waking up around the same time every day, including weekends, is a simple yet effective way to enhance both the duration and quality of your sleep. ”When we establish a regular bedtime, the body begins to anticipate bedtime and wake-up times, optimizing the production and secretion of melatonin and cortisol, hormones crucial for regulating sleep and wakefulness,” the expert explains. Choose a wake-up and sleep time that suits your lifestyle.
2. Undvik tupplurar under dagen
While short naps can be beneficial for some, excessive or long naps can disrupt your sleep-wake cycle and make it harder to fall asleep at night. If you truly need a nap, keep it to a maximum of 20 to 30 minutes in the early afternoon.
3. Begränsa koffeinintaget efter middagstid
Wright explains that caffeine is a stimulant that blocks adenosine receptors in the brain. Adenosine, she points out, is a neurotransmitter that builds up in the brain throughout the day, gradually increasing sleepiness and promoting sleep as the day progresses. Caffeine counteracts these effects by blocking adenosine receptors, keeping you more alert. Ideally, you should only drink coffee in the morning. Consuming it later in the day can make it difficult to fall asleep.
4. Undvik tunga måltider innan sänggåendet
Eating excessively heavy meals can cause discomfort or worsen reflux symptoms. Not to mention blood sugar fluctuations, which can also reduce sleep quality. The author also warns to be cautious with alcohol.
5. Sänk termostaten (om du har en)
Maintaining a cool bedroom temperature at night is essential for good sleep quality and supporting your body’s circadian rhythm. ”Keeping the room cool, below 21°C, helps facilitate this temperature drop, signaling to your body that it’s time to rest,” she explains.
6. Skapa en avkopplande läggdagsrutin
Activities like reading a book, practicing relaxation exercises such as deep breathing or meditation, or taking a bath help create an atmosphere conducive to a good night’s sleep. These simple rituals signal to your body that it’s time to wind down and prepare for rest.
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