7 effective ways for a better sleep to improve your sleep quality

Quality sleep is essential for overall health and well-being. A good sleep allows our body to repair tissues, consolidate memories, and regulate hormones. Unfortunately, many people struggle with sleep disturbances due to stress, lifestyle factors, or underlying health conditions. 

1. Establish a Regular Sleep Schedule: Going to bed and waking up at the same time every day helps regulate your body’s internal clock. Consistency makes it easier to fall asleep and wake up feeling refreshed. 

2. Optimize Your Sleep Environment: Ensure your bedroom is cool, dark, quiet, and comfortable. Wind down your day with calming activities like reading, warm baths, or meditation. Signal to your body that it’s time to rest. 

3. Limit Digital Exposure Before Bed: Light emitting from electronic screens affects your sleep. The colour blue is the worst colour because it can fool the brain into thinking it's daytime. When that happens, the body interferes the production and stops releasing melatonin, a natural sleep hormone that regulates sleep patterns. You should also avoid screens at least an hour before bedtime. 

4. Watch Your food! Avoid large meals, caffeine, tea and alcohol close to bedtime. If you are hungry, choose light snacks like a banana or yogurt.

5. Exercise Regularly: Physical activity helps you fall asleep faster and enjoy deeper sleep and quality. Avoid vigorous exercise close to bedtime. 

6. Manage Stress and Anxiety: Techniques like meditation and yoga can improve sleep quality. They also provide a sense of ease to help you relax. GABA (gamma-aminobutyric acid) is the brain’s primary inhibitory chemical that can slow down and help you calm down by blocking the transmission of nerve impulses between brain cells. Magnesium may also alleviate anxiousness to help mood management by calming muscle and nerves. 

7. Supplements: Melatonin is a naturally occurring hormone that regulates sleep and the natural production of melatonin can be increased by increased levels of vitamin B12. Specific probiotics combination, such as L. rhamnosus LR06, L. plantarum LP01, L. fermentum LF16 and B. longum 04 are one of the proven formulas for better sleep.