How to get back quality sleep: 7 mistakes that make you wake up tired

Ukrainians have been living in a state of prolonged stress for the fourth year now – with night alarms, shelling, constant tension, and instability. Sleep, which should restore the nervous system, turns into another problem: we wake up already exhausted, with "brain fog" and a lack of energy. Neuropsychologist Olga Dragovoz explains: LIGA.net explains which habits most often ruin a night's rest and why the consequences of poor sleep affect concentration, decisions, and emotions from the very morning.7 habits that ruin your sleepAccording to Olga Dragovoz, modern people live in a consumer mode – they seek comfort and constant small "dopamine" pleasures. These very habits form neural chains that gradually destroy sleep quality. Among them:1. Disruption of the routine and ignoring circadian rhythms"Our body operates on circadian rhythms, and when we don't adjust our schedule to them, it leads to hormonal imbalances. We should wake up with the light, get an early dose of daylight, and in the evening – from 9 PM to 11 PM – the brain produces melatonin, which is necessary for calming the nervous system. If the sleep pattern is disrupted, there will be no quality recovery".2. Chronic stress and overload"The modern world is a continuous tension: chronic stress, information overload, news that passes through the brain every day and increases cortisol levels. Therefore, sleep is one of the key conditions for normal brain function. If a person has any neurological disorders or feels exhausted, sleep is the first thing that needs to be adjusted."3. Gadgets and blue light before bed"The blue light from screens is very stimulating to the brain and makes it harder to fall asleep, significantly worsening sleep quality. Even special red glasses, which partially block blue light, don't completely solve the problem – it's best to minimize contact with screens altogether before bed".4. Sedentary lifestyle and lack of physical activity"Insufficient physical activity, i.e., a sedentary lifestyle, also worsens sleep. When a person is not physically tired, blood circulation is disturbed, and the levels of hormones such as serotonin and dopamine, which are responsible for recovery and feelings of satisfaction, do not normalize. Therefore, a person tries to get 'hormonal bonuses' from scrolling through social media feeds, Instagram, or other online resources".5. Incorrect sleeping environment"The wrong sleep environment also negatively affects recovery. Sleep should take place in a cool room – about 18–20°C, with warm, comfortable bedding. Swedish scientists They advise using a weighted blanket for sensory relief and making sure to ventilate the room well.6. Dietary mistakes"Excessive food intake, supplements, and late-night snacks interfere with deep sleep phases because the body, instead of resting and recovering, works on digesting food, and the brain doesn't get the necessary calm".7. Caffeine and alcohol"Caffeine stimulates the nervous system, delays falling asleep, and shortens the duration of deep sleep, while alcohol, although it can help you fall asleep quickly, disrupts its phases, reducing the brain's restorative processes".How Sleep Disturbances Affect Brain Function and Cognitive Performance Throughout the DayOlga Dragovoz emphasizes that insufficient or irregular sleep significantly reduces cognitive functions and increases the risk of developing neurological and mental disorders."First of all, attention and concentration deteriorate. It becomes difficult for a person to focus on tasks, which significantly reduces the quality of life and productivity.Secondly, memory suffers. During sleep, new memories are consolidated – they are transferred from short-term memory to long-term memory. With a lack of sleep, this process slows down and is disrupted.Thirdly,"The ability to make decisions decreases. Sleep is necessary for the restoration of the prefrontal cortex of the brain, which is responsible for planning, regulating emotions, and controlling behavior. When it is underloaded, impulsivity increases, and the ability to evaluate new conditions and adapt to changes decreases," says the neuropsychologist.In addition, information processing and reaction speed deteriorate. According to the expert, the brain becomes less efficient in perceiving, analyzing, and storing data. This manifests as slower reactions, reduced cognitive flexibility, and difficulties in making balanced decisions.Why sleep should be a top priorityWhen there is a sleep disorder, we put it first. You won't be able to solve your life or psychological difficulties if you don't have the resources. If the brain doesn't work properly, – emphasizes Dragovoz.She adds that any work with psychological states begins with sleep. Only by restoring it does a person get the opportunity to think, analyze, and emotionally stabilize.Practical recommendations: how to create proper "sleep hygiene"A neuropsychologist provides a clear list of actions to implement to restore the brain's resources.1. Optimize the sleeping environment. The room should be cool (18–20 °C) and well-ventilated. The bed should be comfortable, and the bedding should be fresh and pleasant to the touch. It is especially important to consider sensory needs: the mattress and pillow should be comfortable. The bed is intended for sleeping only.2. Completely remove gadgets. Do not work or use gadgets in bed. There should be no electronic devices at all. You should turn off Wi-Fi at night to reduce electromagnetic radiation.3. Relaxation before bedtime. Massage with a percussion massager helps relieve muscle tension. And a weighted blanket is effective for sensory relief and calming the nervous system – you can even just lie under it, close your eyes, and relax.4. A clear routine. It is recommended that modern people go to bed around 10:00 PM. A regular schedule helps the brain generate ideas, maintain productivity, and promote recovery. Going to bed very late – after midnight – is harmful to the adult brain and reduces its effectiveness.5. Relaxation tracks and breathing. Meditation is for the more prepared. But relaxation tracks on YouTube are suitable for everyone. Close your eyes, listen, and breathe correctly. This activates the parasympathetic nervous system, which calms the body and reduces the heart rate.Read also"Clean hours," sports, and detox: how top performers manage their energy to stay at the peak of productivity

Comments