Sleep hygiene: Techniques and habits to improve rest

Experts are highlighting various methods and lifestyle adjustments to combat sleep difficulties and nighttime awakenings. One widely discussed approach is the ‘military sleep method,’ which was designed to help military personnel prepare for sleep in non-ideal environments. According to Dean J. Miller of CQ University, this technique involves three primary steps: progressive muscle relaxation (starting from the face and moving down to the feet), controlled breathing with extended exhalations, and mental visualization of a calm, peaceful scene.

To address issues such as waking up in the middle of the night, specialists suggest reviewing evening habits. Dr. Liz Ross, a clinical psychologist, notes that caffeine consumption is a significant factor; consuming coffee within six hours of bedtime can reduce total sleep time by over an hour, even if the individual does not perceive the impact. Other habits that may disrupt sleep quality include consuming heavy or spicy meals late at night, drinking alcohol before bed, napping on the couch in the late afternoon or evening, and engaging in intense or stressful activities during the night.