How to overcome insomnia and sleep like a baby?

(Patria) - Sleep quality greatly affects our overall life. Those who are sleep-deprived remember and think worse, have a "shorter fuse", and thus worse relationships with their surroundings. Our immunity is weaker, and kilograms accumulate.

Sleep regulates the production of leptin and ghrelin – hormones of satiety and hunger. It is a very complex process in the body, but simply put – the less we sleep, the more the hunger hormone ghrelin is secreted, and the less the satiety hormone leptin.

Our body craves a stimulant to keep it awake, which means we will have a stronger desire for sweets and fatty foods. When we are well-rested, these two hormones are balanced, writes Nacional.hr.

Getting enough sleep – sounds simple, but what do we do when sleep won't come? Below are a few steps that will help you sleep better.

Evening Routine

If you suffer from insomnia, you should establish a bedtime routine to prepare your body for sleep even before you go to bed.

By introducing an evening routine, the body will recognize that it is time to calm down. This means you should eat dinner at least three hours before you plan to go to bed. This meal should be light.

Half an hour or an hour before going to bed, drink a relaxing tea, read a book instead of watching television or scrolling through social media.

Gadgets

Speaking of which, it is very important to put aside devices that emit blue light – mobile phones, laptops, tablets… at least two to three hours before going to bed.

Blue light tires the eyes and disrupts the circadian rhythm by reducing the secretion of melatonin – the hormone that regulates sleep.

Read a book, listen to a podcast or music that relaxes you, spend time with your family.

Stimulants

Forget about sugar and caffeine from the afternoon onwards. Drink coffee and black tea in the morning or at the latest after lunch.

The same applies to sweets, fruits, and fatty and heavy foods. If you eat a heavy dinner, your body will struggle to digest it throughout the night, and you will sleep poorly.

Sleep Hygiene

Go to bed at the same time and wake up at the same time every day, regardless of whether it's a weekend or a workday.

Order is necessary for good functioning.

Room

Ventilate the room before going to bed, let fresh air in. It would be good for the room where you sleep to be cooler than the one you are in.

Moreover, it should not be heated at all. The perfect temperature for sleeping is between 16 and 18 degrees Celsius.

Remove the TV and computer from the room, separate the work area from the sleeping area. For good sleep, it is important to sleep in complete darkness.

Physical Activity

For good sleep, you need to get physically tired during the day. A long walk, going to the hills, and fresh air do their part and help more than sleeping pills. Find an hour for recreation during the day.

With these few simple tips, you will improve the quality of your sleep, overcome insomnia, and your waking life will be much better.

Of course, solve problems instead of "sweeping" them under the rug. Ultimately, they are the biggest source of stress and the most common cause of insomnia.

Admittedly, it's easy to say, hard to do. Until you tackle them, maintain an evening routine, practice sleep hygiene, don't look at your phone after 9 PM, watch what you eat, and don't overdo it with caffeine and nicotine.