One expert says certain "you may overlook" steps can be incorporated into your evening routine to avoid chronic insomnia.
Dr. Ankit Parikh, assistant professor of sleep medicine at the Icahn School of Medicine at Mount Sinai, reveals the most important dos and don'ts to get a good night's sleep without any medical intervention.
- Do not eat chocolate, spicy foods, or do cardio exercises.
You may be aware that eating late (after 8 p.m.) is linked to weight gain and the risk of obesity.
But the quality of your late-night food can also affect your sleep. Specifically, eating spicy or fatty foods in the hours before bed can lead to indigestion, known as heartburn.
Symptoms, which include the feeling of acid rising from the stomach into the throat, can wake you up, affecting the quality of your sleep.
Some research has also shown that the stimulating effects of caffeine can last for about 6 hours after you consume it, which means your body may feel hyper-alert as you prepare to go to bed, making it difficult to relax for sleep.
Although exercise is generally considered beneficial for sleep, Parikh advises avoiding intense cardio after 7 p.m., as it can increase your heart rate and internal temperature, making it difficult to fall asleep shortly after.
Barrick also stressed the importance of avoiding anything screen-related in the hour before bed, whether it's a phone, laptop or tablet.
- Turn on the air conditioner and clean the room.
A few simple tricks can make your bedroom as sleep-friendly as possible.
If you have an air conditioner, set it to the ideal temperature that helps you sleep, which is between 18 and 22 degrees Celsius.
Make sure your bedroom is a comfortable and tidy environment. Getting rid of clutter in the room helps people with insomnia fall asleep faster.
Research suggests that stretching, mindfulness, or breathing exercises also help calm the mind before bed.
Keeping these steps consistent will send a signal to your body that it's time to start relaxing, and you'll naturally notice that you're feeling sleepy.