Turning off screens before bed can be difficult, but it’s an important step if you have trouble falling asleep. Screen light disrupts our sleep-wake cycle. Avoid caffeine—whether it’s coffee, energy drinks, sodas, black tea, or chocolate—at least six hours before bedtime. Exercising in the morning or afternoon also helps tone your entire body, improve blood circulation, and help you fall asleep faster.
Frequent awakenings during the night
If you frequently wake up in the middle of the night, it’s recommended not only to avoid using electronic devices before bed, but also to refrain from consuming alcohol before bedtime. Alcohol disrupts the body’s fluid balance and affects your sleep cycle. Also, check the temperature in your bedroom, which should ideally be between 20°C and 22°C.
Difficulty waking up
Everyone seems to suffer from this problem, but it’s surprisingly easy to fix. Set your alarm for the same time every day, even on weekends. If you want to get up early, you should also go to bed early.
Snoring
If you tend to snore, avoid sleeping on your back, as in this position, the fabric remains suspended in your throat and your tongue falls back into it, narrowing your airway. Choose your pillow carefully, as pillows that are too soft can cause your head to tilt backward and worsen snoring. Use an extra pillow or raise the head of your bed a few centimeters to prevent your tongue from falling back into your throat.
Sleeping on your side is a better solution. In this position, nothing obstructs airflow. Furthermore, specific exercises for the tongue and throat muscles can strengthen them and reduce snoring.
Benkramper
Leg cramps are sudden spasms or contractions of the muscles in the calves, feet, or thighs. Nearly 80% of people experience this problem, regardless of age. Nighttime leg cramps are often associated with illnesses, nerve damage, or a deficiency in certain trace elements. If you frequently experience cramps, it is recommended that you consult a doctor.
A good way to prevent cramps is to stretch and strengthen your calf muscles. You can try yoga or leg massages before bed. However, to get good results, you need to exercise regularly.
Other problems
Sleep disturbances can be caused by many factors, from fatigue to uncomfortable shoes, to digestive or nervous disorders.
If you frequently suffer from heartburn, it is recommended to sleep on your left side. This position prevents stomach contents from flowing back up into the esophagus and reduces heartburn.
If you experience leg pain at night, use a rolling pillow or the foot of your bed to elevate your legs while you sleep. This will help reduce the venous blood pooling in your legs, providing relief. Also, try gently massaging your legs before bed, and avoid caffeine for at least six hours before going to sleep.
