The Key to a Better Life – How to Improve Your Night’s Sleep

Good, quality sleep is vital for our physical and mental health. In challenging living conditions, sleep problems are very common. Lack of sleep not only makes us tired but can also cause anxiety, sadness, reduced concentration, and even serious health issues.

In this blog post, we have gathered simple and actionable tips that will help you improve your night’s sleep and wake up with more energy in the morning.

Part One: Good Sleep Habits (Sleep Hygiene)

These are simple tips about the things you can do every day to prepare your body and mind for sleep.

1. Maintain a Regular Sleep Schedule

• Be Consistent: Try to go to bed at a set time every night and wake up at a set time in the morning (even on days off). This helps regulate your body’s “internal clock.”

2. Prepare Your Sleep Environment

• Darkness and Coolness: Your bedroom should be as dark, quiet, and slightly cool as possible. Darkness helps stimulate the production of the sleep hormone (melatonin).
• Use the Bed Only for Sleep: Avoid using your bed for watching TV, working, or using your mobile phone. This helps your mind associate the bed only with sleeping.

3. Avoid Stimulants

• Coffee, Tea, and Energy Drinks: Limit the consumption of these drinks to the early hours of the day. Caffeine can remain active in your body for several hours and disturb your sleep.
• Smoking: Nicotine is a powerful stimulant. If you smoke, try to avoid it for a few hours before bedtime.

Part Two: Managing Mind and Body Before Sleep

Preparing your mind and body in the final hours of the day is crucial.

1. Screen “Downtime” (Phone and TV)

• Turn Off Blue Light: Switch off your mobile phone, tablet, and television at least one hour before going to bed. The blue light from these devices signals to your brain that it is still daytime, preventing the production of the sleep hormone.

2. Establish a Relaxing Nightly Routine

• Worship and Prayer: Many of our compatriots find peace in prayer, reciting the Quran, or performing Dhikr (remembrance of God) before sleep. These practices significantly aid mental calm.
• Warm Water or Bath: Taking a warm bath or drinking a non-caffeinated tea (like chamomile or valerian) can help relax your body.
• Reading: Read a physical book (not one on a phone or tablet).

3. Stay Active During the Day

• Keep Moving: Regular physical activity throughout the day (such as walking, or working in the garden or courtyard) can help you sleep more deeply at night. However, avoid heavy exercise right before bedtime.

Part Three: Strategies for Dealing with Waking Up at Night

In Afghanistan, many worries might keep you awake at night.

1. Write Down Your Worries (The “Anxiety Journal” Technique)

• Clear Your Mind: If you can’t sleep because of worries about work, family, or the country’s situation, write down all your concerns on a piece of paper half an hour before bed.
• Think About it Tomorrow: Tell yourself, “That’s enough for today; I will address these issues tomorrow morning.” This prevents worries from entering your bed with you.

2. If You Can’t Sleep, Get Out of Bed

• Don’t Lie Awake: If you are unable to fall asleep after 20 minutes of lying in bed, get up.
• Do Something Calming: Go to another room and do a relaxing activity (like reading a book with dim light or listening to a peaceful recitation) until you feel sleepy, then return to bed. Do not stay in bed and struggle with yourself.

A Final Message for You

Good sleep is a blessing that must be protected. We know that life in Afghanistan can be full of stress and hardship, and these factors directly affect sleep.

Take care of yourselves. Your body and mind deserve peace.

Implement these tips gradually into your life over time. Remember that improving sleep does not happen overnight; it is a journey.

We wish you calm and restful nights!