Number one habit that prevents good night's sleep

How to fall asleep quickly and get quality rest

It's no secret that the phone you look at before bed only hinders your sleep.

Sleep expert Sammy Margo advises making sure that your bedroom is free of smartphones. Give it up at least an hour before you go to bed.

"Leave your phone (and any other devices) in another room, allowing your bedroom to become a restful space dedicated solely to sleep," says the expert.

Instead of spending time in front of a screen, relax with activities that promote rest.

Try reading a book, practicing mindfulness, or gently stretching.

Creating this evening ritual signals to your brain that it's time to unwind, helping you naturally transition into a state of relaxation and making it easier to fall asleep and enjoy a full night of restorative rest.

If you decide to start scrolling through social media right before bed, you risk disrupting your sleep.

"This habit can significantly disrupt your body’s natural sleep-wake cycle, leaving you restless and tossing and turning instead of slipping into deep, restorative sleep," said Margo.

The thing is, the bright blue light from screens interferes with the production of melatonin, the hormone responsible for regulating sleep.

Additionally, the endless stream of videos keeps the brain active and engaged, making it harder for it to relax.

By the way, the expert explained why people often wake up at 4 a.m. and what to do about it.

We also wrote that you should avoid eating after 6 p.m. for a good night's sleep.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.