Wednesday 13/Aug/2025 – 05:23 PM
Many individuals want to know advice to improve the quality of sleep and get rid of insomnia, especially during the summer vacation period, where blue light, sunlight, naps, and exercise are among the most important factors that affect the night sleep pattern, and the chances of exposure to these factors in the summer are increasing specifically, and therefore we monitor you in this report healthy sleep habits called sleep hygiene, which is an essential component of cognitive behavioral therapy of insomnia.
Tips to improve sleep quality and get rid of insomnia
We provide advice to improve sleep quality and get rid of insomnia, according to the recommendations of experts specializing in this regard, through 15 advice based on cognitive behavioral therapy of insomnia according to the health site, and it is advised to practice only one behavior of these new behaviors every night instead of all practicing them from time to time as follows:
- Sleeping only when feeling sleepy because this reduces the time to wake up in bed.
- In the event that sleep is not possible in 20 minutes, you should wake up and do something boring until drowsiness is feeling.
- Avoid naps because it guarantees a feeling of fatigue when sleeping, and in the event of a strong desire to nap it, it can be taken less than an hour before the third in the afternoon.
- Wake up and go to bed at the same time every day, even on the weekend.
- Refrain from exercising at least four hours before bed, knowing that exercising in the morning or afternoon will not affect sleep.
- The development of sleeping rituals, such as giving the body signals indicating that the time for calm and sleep has come to exercise hidden breathing exercises, or take a herbal drink.
- Use the bed for sleep only, and avoid using it to watch TV, work, or reading until the body gets used to it is the safe place for deep sleep.
- Avoid caffeine and nicotine at least four to six hours, because they are stimulants that affect the body’s sleep.
- Not going to bed in the event of severe hunger or severe satiety, but you should eat a snack before bed if the stomach is very empty.
- Bathing with hot water before bed, as this will raise the body temperature, and its subsequent decrease may lead to feeling drowsiness.
- Ensure that the bed and the bedroom are calm and comfortable, and it is recommended to use a cooler room of about 20 ° C, while providing sufficient bedspreads for heating.
- In the event of an unequal noise, the sleep mask can be worn on the eye, as well as wearing earplugs, use white noise from a YouTube device or video, or listen to music.
- Use sunlight to adjust the body’s biological clock, as soon as you wake up in the morning, you must go out and face the sun for 15 minutes.
- Avoid the blue light emitted from the devices two hours before sleeping, as a blue light filter can be used on electronic devices, or blue light blocking glasses.
- The leg of the leg pillow to reduce back pain, because light pain may hinder the stages of deep and comfortable sleep, so a pillow can be placed between the legs to reduce pressure on the lower back.
Drinks help to sleep quickly
To help the soul improve the quality of sleep and get rid of insomnia, some useful drinks can be taken at night, which is medically recommended to enhance deep sleep as follows:
Warm milk
Warm milk contains large quantities of amino tryptophan acid, and as soon as you eat tryptophan, it turns into the natural hormone melatonin in the body, which helps to regulate normal sleep.
Almond milk
Almond milk is a great alternative to sleep, and according to studies, the presence of serotonin in the brain helps to start sleep, and healthy Serotonin levels in the central nervous system often depend on the presence of tryptophan, which is naturally found in both cow’s and almond milk.
Caffeine green tea
Green tea receives great attention thanks to its ability to enhance weight loss, and the removal of caffeine from it gives it stimulating benefits to sleep as well, as green tea contains amino acid known as theinine, which has been proven effective in reducing tension and enhancing more comfortable sleep patterns.
Chamomile tea
Chamomile tea, like warm milk, is a great choice for sleeping without insomnia, and this tea is often calming and comfortable, in addition to being caffeine -free, and sometimes, people integrate chamomile tea with other natural treatments, such as magnesium supplements, to help enhance effects.
