Stress significantly impacts sleep quality. Practice relaxation techniques like deep breathing or meditation for 10-15 minutes before bed.
Poor sleep hygiene is common. Establish a consistent sleep schedule, even on weekends, aiming for 7-9 hours of sleep nightly. Create a dark, quiet, and cool bedroom environment. Avoid screen time an hour before bed.
Underlying medical conditions often disrupt sleep. Conditions like sleep apnea, restless legs syndrome, and chronic pain frequently interfere with sleep. Consult your doctor for a proper diagnosis and treatment.
Dietary habits play a crucial role. Avoid large meals, caffeine, and alcohol close to bedtime. A light snack with tryptophan (like a small bowl of milk with a banana) can promote sleep.
| Insomnia | Stress, anxiety, irregular sleep schedule | Cognitive Behavioral Therapy for Insomnia (CBT-I), relaxation techniques |
| Sleep Apnea | Obstructed airways during sleep | CPAP machine, lifestyle changes (weight loss) |
| Restless Legs Syndrome | Neurological disorder | Medication, lifestyle adjustments (exercise, iron supplements) |
Medication side effects can cause sleep disturbances. Review your medications with your doctor to identify potential culprits and explore alternatives.
Environmental factors affect sleep. Noise, light, and temperature all influence sleep quality. Use earplugs, blackout curtains, or a fan to improve your sleep environment.
Regular exercise improves sleep, but avoid intense workouts close to bedtime. Aim for moderate exercise most days of the week.
