Hippocrates, the so-called "Father of Medicine", already since the ancient years, spoke about the importance of sleep.

Do you feel like you are struggling everyday and feel deprived of energy, unable to keep up with your tasks? Maybe it's not your job -it's your poor sleep habits.

Undoubtedly, sleep plays a vital role for our physical and mental health, but unfortunately, especially in modern times, many people face serious problems due to poor quality of sleep. The fast pace of life, coupled with the ever-increasing use of technology in the room (mobile phones, television), have contributed greatly to our problems and poor quality of sleep.

Quality sleep is essential for overall well-being, as it contributes to physical health, cognitive function, emotional regulation and productivity.

Factors such as stress, poor sleep habits and environmental influences can disrupt sleep patterns and lead to sleep disturbances. For this reason, we need to adopt effective strategies in order to create the conditions that will allow us to have a good quality of sleep and thus shield our physical health and well-being.

Given the pace of life, it's not always easy to accomplish the quality sleep we all aim for.

However, there are some tricks that could help us succeed in establishing healthy sleeping patterns.

After all, a good night sleep is an importance act of self-care. Do you care enough to sleep?

1. Put Your Sleep on Your Calendar

As with everything in life, consistency is key when it comes to establishing healthy sleep patterns. Try to go to bed and wake up at the same time every day, even on weekends, and you will manage to regulate your body's internal clock, therefore better quality sleep. Irregular sleep schedules can disrupt your body's circadian rhythm, making it harder to fall asleep and wake up rested.

2. Your Bedroom, Your Temple

Optimize your sleep environment to evoke relaxation and minimize disruptions. Keep your bedroom cool, dark and quiet and invest in a comfortable mattress and pillows that support proper body alignment. Keep your phone, your tablet and the TV far from the bedroom to reduce exposure to blue radiation and minimize distractions before bedtime. Besides, who watches TV in bedroom anymore?

3. Ujjayi Breath, Please!

Introducing some relaxation techniques to prepare your body and mind for sleep can put you in sleep mode soon. Try activities such as deep breathing exercises, progressive muscle relaxation, meditation and gentle stretching that can effectively help relieve stress and promote feelings of calm and relaxation before you fall asleep. These practices signal to your body that it's time to relax and prepare for sleep.

4. Make Your Own Bedtime Routine

Develop a relaxing routine before bed to signal to your body that it's time to relax and prepare for sleep. Engage in calming activities such as reading a book, taking a warm bath or listening to soothing music to help transition from wakefulness to sleep. Avoid scrolling on TikTok and leave your virtual social life for the next day. Your body will certainly appreciate that.

5. Mind Your Stomach

Sometimes, when we get back from work we tend to have a quick dinner in front of our tablet or TV. Eating in a rush will only cause your body to not feel completely full and you end up consuming unhealthy snacks before bed. Avoid much sugar and heavy meals right before your sleep time and drink a warm drink, as caffeine-free tea or a chamomile with lavender.

Give yourself the attention it needs and make sleep a part of your self-care routine.

Sweet dreams!