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To get the necessary 7-8 hours of sleep for adults, you should go to bed early.
The room we sleep in should be well-ventilated during the day, we should change our bed linens frequently, and we should sleep in comfortable clothes that are not too tight. This will improve sleep hygiene.
A quiet and dark bedroom facilitates falling asleep and melatonin release. If you need a light source, it should be dim and not directly facing your face.
Consuming a lot of fluids, alcohol, tea, or coffee close to bedtime is not recommended as it will impair sleep quality.
Similarly, spending a long time with devices such as smartphones, tablets, and TVs, which are known as white light sources, before going to bed is also not recommended as they are stimulants.
Apart from these, if you experience symptoms such as snoring, witnessed apnea, excessive daytime sleepiness, or waking up unrefreshed in the morning, it would be beneficial to consult a sleep apnea clinic to be evaluated for sleep apnea syndrome, for diagnosis, and to begin treatment.
What can be done to improve sleep quality?
The room we sleep in should be well-ventilated during the day, we should change our bed linens frequently, and we should sleep in comfortable clothes that are not too tight. This will improve sleep hygiene.
A quiet and dark bedroom facilitates falling asleep and melatonin release. If you need a light source, it should be dim and not directly facing your face.
Consuming a lot of fluids, alcohol, tea, or coffee close to bedtime is not recommended as it will impair sleep quality.
Similarly, spending a long time with devices such as smartphones, tablets, and TVs, which are known as white light sources, before going to bed is also not recommended as they are stimulants.
Apart from these, if you experience symptoms such as snoring, witnessed apnea, excessive daytime sleepiness, or waking up unrefreshed in the morning, it would be beneficial to consult a sleep apnea clinic to be evaluated for sleep apnea syndrome, for diagnosis, and to begin treatment.