Eric Zhou, a sleep specialist from Harvard Medical School in the United States, has outlined three scientifically proven methods to beat chronic insomnia without using medication. He shared his recommendations with Men's Journal.
Zhou first advised increasing physical activity during the week. He noted that adding just 500 steps a week can significantly improve sleep quality, even for individuals who already lead an active lifestyle.
The specialist also explained that insomnia often occurs when people try to force themselves to sleep longer to compensate for a lack of rest on previous nights. While many adults require seven to nine hours of quality sleep, Zhou stressed that six hours is enough for many people.
Daily routines and sleep apnea
For his final recommendation, Zhou advised sticking to a daily schedule and introducing relaxing evening rituals. He explained that the human body craves predictability, and providing the circadian rhythm with consistency acts as a powerful remedy against insomnia.
In earlier comments regarding sleep disruptions, somnologist Maxim Novikov addressed non-obvious reasons for waking up frequently during the night. He recommended that individuals who experience frequent nighttime awakenings get tested for sleep apnea.
