9 tips from an expert on how to improve your sleep

Sleep is one of the most important components of our health. Its quality directly affects our physical condition, performance, emotional balance and even immunity.

According to Yuriy Flomin, a neurologist, Doctor of Medical Sciences, and Honoured Doctor of Ukraine, most sleep disorders are not related to serious illnesses, but arise from a failure to observe so-called sleep hygiene – a set of rules and habits that help the body fall asleep naturally and rest properly.

The specialist emphasises that restoring normal sleep does not always require medication. In most cases, it is enough to change your daily habits, create comfortable conditions for rest, and learn to listen to your own biorhythm. Below are nine tips to help you improve your sleep quality and feel a real difference in just a few days.

Maintain a stable routine. Try to fall asleep and wake up at the same time every day, even on weekends or holidays. A regular schedule helps the body develop an internal rhythm, which makes sleep deeper and more restful. Even small deviations, such as sleeping in until lunchtime, can upset this balance.

Do not use alcohol as a sleeping pill. Alcohol can make you fall asleep quickly, but it disrupts the structure of sleep – you wake up frequently, your sleep becomes shallow, and the feeling of rest disappears. It is better to avoid alcohol altogether a few hours before bedtime.
Limit your intake of caffeine and nicotine. Caffeine can remain in the body for up to 8 hours, so evening coffee or strong tea can make it much more difficult to fall asleep.

Nicotine also has a stimulating effect, so it is best to avoid smoking at least an hour and a half before bedtime.

Use your bed only for sleeping. Do not turn your bedroom into an office or a place to watch TV series. When your body ‘knows’ that your bed is a space exclusively for rest, you fall asleep faster and the quality of your sleep improves.

Spend more time in daylight. Sunlight during the day helps regulate the body’s internal ‘clock’, which is responsible for the production of melatonin, a hormone that promotes sleep. It is beneficial to spend at least an hour a day outside or near a window with natural light.

Be physically active, but not right before bed. Regular walks, moderate exercise, or light stretching promote deeper sleep. However, excessive exercise late in the evening, on the contrary, activates the nervous system, making it difficult to fall asleep.

Do not sleep too long during the day. Daytime sleep can be beneficial, but only if it is short – up to one hour. If you rest for longer, your body will ‘confuse’ the sleep phases, and it will become much more difficult to fall asleep at night.

Create a comfortable environment in your bedroom. Darkness, silence, and coolness are the three key factors for quality sleep. The optimal temperature is around 18-20 °C. It is worth ensuring you have a comfortable mattress, natural bedding, and turning off electronic devices that emit light.

Have your own evening ritual. Repeated actions before bed signal to the brain that it is time to rest. This could be a warm shower, a cup of herbal tea, light reading, or calm music. These little things help you calm down and prepare your body for a good night’s sleep.

As the expert notes, sleep is not a luxury, but a necessity. It is during this time that the body restores energy, the brain processes information, and the immune system strengthens. Lack of sleep gradually leads to decreased attention, memory impairment, chronic fatigue, and even depression.

Following simple sleep hygiene rules not only helps you fall asleep more easily, but also wake up in the morning feeling refreshed, in a good mood, and with new energy for each day.

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