How to improve sleep quality and fall asleep quickly: important tips

Sleep quality directly affects a person's emotional state and concentration during the day. However, not everyone understands how to improve their sleep to increase their productivity, psychological stability, and overall health and quality of life.

SSPDaily has looked into the topic and will answer how to improve the quality of sleep, how to teach yourself to fall asleep without a phone, and what to do if you can't fall asleep because of depression.

How sleep affects quality of life

Yes, sleep quality has a huge impact on human health and functioning. Not getting enough quality rest can lead to health problems, such as a weakened immune system, increased risk of heart disease, obesity, and diabetes.

In addition, the lack of stable sleep prevents a person from managing their emotions, dealing with stressful situations, and worsens their overall health and quality of life.

How to improve sleep quality

Improving sleep quality can involve various changes in lifestyle and bedtime habits. First of all, you need to create a comfortable atmosphere for rest: provide a dark, quiet, and cool bedroom. Check your mattress, pillows, and blankets for comfort - you should feel comfortable on them. A hot bath, meditation, or reading a book will help you relax before bed.

It is equally important to maintain a regular schedule of what time you go to bed. Try to fall asleep and wake up at the same time every day, even on weekends. This will help maintain your internal clock.

How to fall asleep quickly if a person is depressed

Falling asleep quickly can be a challenge for people with depression, as this condition can be accompanied by anxiety, worry, and negative thoughts that can interfere with relaxation. However, there are some methods that can help you fall asleep quickly (they can be used simultaneously with the methods we mentioned above).

• Create a calm and relaxing bedtime ritual that will signal to your body that it's time to sleep. This can be, for example, reading a book, listening to pleasant music, or meditating.
• Use stress management strategies such as meditation, yoga, or deep breathing to reduce anxiety before bedtime.
• Avoid stimulating things that may prevent you from falling asleep quickly. These include coffee, tea, smartphones, tablets or computers, and intense physical activity.

And most importantly, consult your doctor. If sleep problems associated with depression continue, consider consulting a specialist who can recommend an individualized approach to managing your symptoms.

How to learn to fall asleep without your phone

Falling asleep without your phone can be helpful in facilitating the process of drifting off to sleep. However, sometimes it's hard to give up scrolling through your social media feed before you rest. But there are methods that can help you get rid of your smartphone.

• Set the "no phone" mode before going to bed. Set a specific time (for example, an hour or two before your scheduled bedtime) when you turn off your phone and turn off all notifications.
• Create a different ritual for yourself. Reading a book or breathing practices will be practical.
• Get yourself used to not constantly running around with your phone and responding to all its notifications - give yourself time to rest, to be offline.
• Before resting, you can put your smartphone in another room so that you are not tempted to use it. For example, an alarm clock, if you wake up with it, you can "wind it up" on your watch.