Many adults struggle with sleep maintenance insomnia—waking up during the night and struggling to fall back asleep. Good rest depends on rhythm, environment, and consistent habits.
A comfortable sleep environment should be cool (around 18°C/65°F), dark, and quiet. Avoid bright lights or screens at night, as blue light disrupts melatonin. Techniques like slow breathing or the 4-7-8 method can help calm the body.
Mental rest is just as important. Stress and racing thoughts often cause wakefulness, so a relaxing bedtime routine—dim lights, reading, or light stretching—can prepare the mind for sleep. Writing worries down or practicing visualization also reduces nighttime anxiety.
Daytime choices affect sleep, too. Limit caffeine after early afternoon, avoid alcohol and heavy meals before bed, and get regular daylight exposure and exercise. Short, early naps are fine, but long or late naps can disturb your body clock.
If sleep problems persist, medical conditions like sleep apnea, reflux, or hormonal changes could be the cause—consult a doctor.
Ultimately, better sleep comes from steady routines, healthy habits, and patience. Over time, your body relearns how to rest deeply and wake up refreshed.
