Sleep better tonight: 4 science-backed tips that actually help
Photo: Tips for good and restful sleep (Freepik)
Many people dream of getting proper rest, but simply "sleeping more" isn't always enough. The quality of sleep matters most, as it's during deep sleep that the body recovers, the immune system strengthens, and mood stabilizes. Here are 4 expert-approved sleep rules that really work.
Breathing technique 4-7-8
This method is known as a natural sedative. It helps calm the nervous system and reduce anxiety.
How to do it:
- Inhale through your nose for 4 seconds,
- Hold your breath for 7 seconds,
- Slowly exhale through your mouth for 8 seconds (with a soft hiss or whooshing sound).
- Repeat several cycles. Your heartbeat will slow down, your body will relax, and your brain will get the signal that it's time to sleep.
Muscle relaxation
A method recommended by sleep specialists involves gradually tensing and relaxing your muscles, from your feet to your face. Tense each muscle group for 5 seconds, then release slowly. This helps relieve daytime stress and switch off the body before sleep.
Light stretching or yoga before bed
A few minutes of gentle stretching or restorative yoga poses can help ease tension in the neck, back, and shoulders. A short walk after dinner or a warm bath is also beneficial. They help regulate your circadian rhythm (your internal biological clock).
Sleep hygiene
In addition to exercises, it's important to create ideal conditions for sleep:
- A cool room temperature around 17-19°C
- Complete darkness and quiet
- A comfortable mattress and pillow.
Experts also recommend going to bed and waking up at the same time every day, even on weekends. This stabilizes your body's rhythms and improves sleep quality. Important: for an hour before bed, avoid screens, coffee, or heavy meals.
Sources: Cleveland Clinic, Mayo Clinic.
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.
