How to sleep better, how to relief back pain and how to save your eyes from your screen.

Better Sleep Every Night 

Observe good sleep hygiene—establish a regular schedule for going to bed and waking up, trying to get up and go to bed at the same time every day, even on weekends; create a quiet, dark, and cool atmosphere in your bedroom, and avoid using electronic devices before sleep. Limit late consumption of caffeine and alcohol—even though alcohol might initially help us fall asleep, it disrupts sleep quality by reducing deep REM sleep and often leads to nighttime awakenings and restless sleep. 

Improving these habits and other similar habits improves sleep and helps us have more energy as well as a better mood throughout the day. 

Relief from Back Pain While Sitting 

If you work sitting down, pay extra attention to your posture and take frequent breaks for movement. According to experts, the most important thing for reducing lower back pain is to get up and move around every ~30-60 minutes. 

Stretching, a short walk, or several exercises at the workplace help disperse accumulated tension in the spine. Use an ergonomic chair that supports the lumbar region, and strive to sit with a straight back and feet supported on the floor—this reduces the load on the intervertebral discs, which, in incorrect posture, can double or triple. 

Protecting Your Eyes When Working with Screens 

Prolonged staring at a computer or phone causes computer vision syndrome—fatigue, dryness, and burning sensations. Apply the 20-20-20 rule: every 20 minutes take a break of at least 20 seconds, focusing your gaze on an object about ~20 feet (6 meters) away. This allows the eye muscles to relax. Also, blink frequently to keep the eyes moist (when working on screens, blinking decreases by half). 

Adjust the lighting—reduce glare and position the screen so its top edge is at eye level, which reduces strain on the neck and eyes. 

Final Thoughts 

These problems trouble many of us in our daily lives, causing additional tension both on our bodies and our minds, preventing us from being maximally effective both in our work and outside it. Try the tips presented above and feel how the tension caused by them is at least a little bit less. 

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