Doctor shares key tips to improve sleep quality and daily well-being.

 

Guatemala, March 14, 2025. According to the World Health Organization (WHO), approximately 40% of the world's population experiences some type of sleep difficulty. And according to the American Academy of Sleep Medicine , nearly one in five adults does not get enough sleep and, therefore, suffers from sleep deprivation.

“ Poor sleep leads to lack of attention, low productivity, and learning difficulties, affecting quality of life and personal relationships ,” explains Dr. Rocío Medina Badiano , a specialist in clinical nutrition and obesity, Co-President and Member of the Nutrition Advisory Board of Herbalife.

But that's not all. Studies like the one published in Sleep Medicine show that sleep deprivation is linked to obesity and an increased risk of diabetes. Other research also associates lack of sleep with the development of hypertension. Furthermore, analyses such as the one in the World Journal of Gastroenterology indicate that insufficient sleep is linked to inflammatory bowel and liver diseases, which can trigger inflammatory processes and affect the regulation of the immune system.

 “ During sleep, the body regulates all its systems, including the endocrine system, so sleep deprivation can make a person feel hungrier and crave carbohydrates more during the day, for example. Not to mention that lack of rest can also lead to irritability and moodiness ,” explains Dr. Medina.

Therefore, it's essential to find strategies to improve sleep quality. On World Sleep Day, celebrated on March 14 , the specialist shares some recommendations to help you sleep better :

 

1. Maintain a regular sleep routine

Try to go to bed and wake up at the same time every day, even on weekends. Maintaining a consistent schedule helps your body adjust and makes it easier to fall asleep.

 

2. Get enough sleep

The amount of sleep needed varies from person to person, but on average, most adults need seven to eight hours of sleep per night to feel alert and well-rested, according to the American Academy of Sleep Medicine. Teenagers typically require about nine hours of sleep, while children need nine hours or more, depending on their age.

 

3. Avoid caffeine in the afternoon

“ Generally, it’s recommended that the last cup of coffee be consumed before 4:00 p.m., but some more sensitive individuals may need to stop drinking it even earlier ,” Medina notes. Remember that caffeine is also present in other foods and beverages, such as teas and soft drinks.

 

4. Create a suitable environment for sleeping.

Make sure your bedroom is a quiet, dark, comfortable, and noise-free space. Use blackout curtains and avoid having electronic devices nearby. It's also important to keep the room cool and well-ventilated, as a cooler environment promotes deep sleep, according to a study published in Science and Technology for the Built Environment .

 

5. Practice good sleep hygiene

Avoid bright screens, such as those on cell phones and tablets, at least an hour before bedtime. The blue light from these devices interferes with the production of melatonin, the hormone that induces sleep. “ Even the small red lights on devices in standby mode can affect this process ,” the doctor warns.

 

6. Don't eat right before going to bed

Avoid heavy meals close to bedtime, as your metabolism slows down at that time. “ Ideally, your last meal should be at least two hours before going to bed and include light options, such as salads, vegetables, and lean meats like fish or chicken ,” advises Medina.

 

7. Exercise during the day

According to a review of studies published in the journal Cureus , regular physical activity contributes to better sleep quality and can even help manage disorders such as insomnia, in addition to reducing the time it takes to fall asleep. However, moderate exercise is the most effective, while high-intensity activities, especially at night, can make it harder to fall asleep.

 

8. Control stress

Stress and anxiety increase cortisol levels, a hormone that interferes with sleep. To counteract this, try practicing relaxation techniques such as meditation or deep breathing.

 

“ If sleep problems persist after following these tips, seek medical help to identify other possible causes ,” recommends Dr. Medina.

 

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