If you're one of those people who find it difficult to fall asleep, it may be time to reset your bedtime routine, according to Primary Health Care Corporation (PHCC).

While sleep is an automated process, it depends on where, when and how people sleep, PHCC said. These factors can influence a person's physical and mental health significantly. 

It is important to self-evaluate your sleeping schedule before you approach a physician. 

According to PHCC, timing is pivotal for sleep and the body must sleep at night because the sleep hormone, melatonin, is naturally secreted into the brain at that time. 

When melatonin levels are high, it signals the brain to sleep and darkens surroundings to guarantee easier and more peaceful sleep.

Moreover, each person has a circadian clock that regulates body temperatures and releases neurotransmitters. 

Manager of Wellness Programmes at PHCC, Dr Wadha Ahmed Al Baker said, “When there is darkness, the set of neurotransmitters tells you to sleep. When there is light, a different set of neurotransmitters tells you to wake up. As important as timing is, where you sleep will also affect how you sleep.” 

Furthermore, having a comfortable mattress will relax the body and avoid back and shoulder aches.

Falling asleep on the couch or in awkward positions will require people to give the body more attention than necessary throughout the day.

Being comfortable while asleep also helps the body wake up more energized and refreshed.

PHCC highlighted that diet is essential to sound sleep at night. Going to bed on a full stomach can boost metabolism and create a rise in body temperature which essentially leads to brain activity. 

Sleeping on a full stomach can increase the chances of having nightmares and restless sleep, Dr Al Baker specified.

It is therefore advisable to eat no later than two hours before sleeping.

Additionally, the use of a phone in the late hours of the night keeps the mind psychologically engaged even while sleeping.

The blue light emitted from the phone suppresses the melatonin the body naturally creates, causing the body to be more awake. 

Doctors suggest limiting screen time at least one hour before going to bed to avoid this. It is the same for TV, tablets and other screens, PHCC stressed. It is recommended to read a book instead, which may relax the mind and body.

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