09 Aug , 09:34
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Sleep specialist from Harvard Medical School Eric Zhou named three scientifically backed methods that can help combat chronic insomnia without a single pill. He shared his recommendations with Men's Journal.
The first and perhaps most unexpected piece of advice is to simply move more throughout the week. "Many people don't even realize that just 500 additional steps per week can noticeably improve sleep quality. Moreover, this works even for those who already lead an active lifestyle — additional physical activity has a positive effect on nighttime rest," the specialist explained.
Zhou's second important observation concerns a common trap that insomnia sufferers fall into: they try to force themselves to sleep longer to compensate for sleep deprivation from previous nights. The expert emphasized that most adults do indeed need seven to nine hours of quality sleep, yet quite a few people sleep perfectly well in just six hours.
The third recommendation is to establish a clear daily routine and develop relaxing evening rituals. "Our bodies crave predictability, and if we provide our circadian rhythm with a healthy dose of consistency, it becomes a powerful weapon against insomnia," the Harvard specialist assured.
