Tension and anxiety often become the main cause of insomnia.
Medianews.az, citing Foodinfo.az, reports that psychologist Gülnarə Tayçinova has explained six simple methods that help relax in the evening and prepare the body for deep sleep.
1. Establish an evening habit.
Engage in the same calming activity before sleep every day — read a book, listen to soothing music, or relax in a warm bath. This signals the body that it is “rest time.”
2. Put the phone aside.
The blue light emitted by screens reduces the production of melatonin, the sleep hormone. Therefore, it is recommended to put away your phone and tablet at least one hour before bedtime.
3. Avoid coffee and black tea in the evening.
Instead, drinking mint, lemon balm, or chamomile tea soothes the nerves and prepares the body for sleep.
4. Ventilate the room and dim the lights.
Fresh air and a semi-dark environment help the body relax and restore the natural sleep rhythm.
5. “Transfer” disturbing thoughts to paper.
Writing down worries before going to bed reduces brain tension and creates conditions for calmness.
6. Do movement and breathing exercises.
A short walk and deep breathing techniques reduce stress hormones, regulate heart rate, and make it easier to fall asleep.
Experts emphasize that these simple habits regulate the body’s sleep pattern within a few days and prevent insomnia.
