Get into the habit of falling asleep right away or 30 minutes after you go to bed
If you have a habit that after going to bed it takes more than 30 minutes to fall asleep, then surely sleep This will not work. In fact, before falling asleep, the organs in your body also need 15 – 30 minutes to relax comfortably and prepare for a deep sleep. Life has a lot of pressure to make you think, try to relax your mind before you go to bed to practice the habit of sleeping as soon as you go to bed or at least after 30 minutes.
Once difficulty sleeping can’t fall asleep within minutes of lying down on the bed. Because at this time, the body is not really relaxed and comfortable to be able to fall asleep. And there are still many factors that affect sleep such as living habits, eating habits, noise, light, room temperature… Do not bring work into the bedroom or try to finish work too close to bedtime because will affect the sleep cycle. You should arrange and complete the work 1 hour before bedtime so that you can go to the bedroom, lie down and relax your mind so that the body can easily fall asleep and sleep on the right cycle, according to the daily sleep routine.
Do not bring any items to bed
For many people, going to bed is a place for you to do many things such as reading, watching movies, playing games. This should only be done about 1-2 hours before going to bed, not when you go to bed because it also affects your health. sleep. When you go to bed, you should just go to sleep without worrying about anything. Don’t bring anything to bed and let your brain work on it without being able to rest. Get rid of it all, you will have a good night’s sleep.
You have the right to have dogs and cats because pets are both adorable and cute and bring people a lot of spiritual benefits. However, according to research by scientists, sleeping with a dog or cat will make your sleep worse. Do not assume that dogs and cats that have been thoroughly bathed will not have disease-causing bacteria. The bacteria “hide” in the fur or nails of the pet, you can’t see the teacher and you can’t take a bath! Therefore, do not let pets in your bed, in addition, after playing with cats and dogs, wash your hands to protect your own health!
Do not exercise, exercise vigorously before sleeping
Job exerciseVigorous exercise in the evening will make your body energetic, but before going to bed, it is not good because the body cannot rest and relax right after. You should arrange a time to practice early in the morning when you wake up so that your body can function well, if you exercise in the evening, you should only do light exercise for about 15-30 minutes and make sure you do not exercise for 2-3 hours. before going to bed.
A working day ends late, a session night exercise before showering and going to bed sounds great. You may even think that it will help you sleep well, but that is not the case. On some days, it’s hard to stick to the exercise routine of the day. So you start a 10km night run or do a cardio workout while watching your favorite TV show right before going to bed. Despite the positive health benefits of regular exercise, exercising too hard before bed can make it difficult to fall asleep.
Just have a snack before going to bed
Not taking into account nocturnal Too much will make you gain weight quickly, which is not good for your health. Eating a lot at night will make the digestive system work continuously and not yet digest it will disturb your sleep. The best way is that you should have a light meal in the evening, about 2 hours before going to sleep to ensure the digestive system works well, ensure you will sleep better, and at the same time protect your body health, wake up healthy. strong the next morning.
A glass of warm milk will create a good night’s sleep. Milk is a source of tryptophan, an essential amino acid and a neurotransmitter that converts to melatonin. Both have the effect of improving sleep. Or you can also eat some figs, figs are rich in magnesium, a mineral that improves sleep quality and duration. Figs are also rich in fiber, you avoid night cravings and regulate metabolism.
Turn off electronic devices 1 hour before going to bed
One of the useful solutions to improve sleep quality is Turn off all electronic devices such as smartphones, computers or televisions at least 1 hour before you go to bed. The reason is that the light emitted by the devices blocks the hormone that stimulates and maintains a number of human physiological functions, including sleep. Using the device makes your brain work continuously and has not had time to relax. Therefore, you cannot fall asleep right away and it can directly affect your health.
The researchers found that users electronic device before going to bed in the dark most sleep deprived. This may be because blue light disrupts the body’s sleep hormone when looking at screens in the dark. It could also be that kids who use electronic devices in the dark stay up later (possibly without their parents knowing) than those who stop playing after the lights go out.
Keep a quiet sleeping space
Loud noises make it difficult to sleep. This is a big problem for many people. Normally when you hear a noise, your brain will work to analyze it, so when the brain is not relaxed, it is difficult for you to fall asleep. To have quality sleep, you must try to ensure the sleeping space in a quiet place, minimizing noise by: choosing a quiet place or installing a soundproof bedroom.
A bedroom is a private room designed and arranged to be a place where people go to sleep at night or rest and relax during the day. The bedroom is one of the rooms that holds an important position in the house with the function of relaxation, rest, to regain health after a stressful working day or when you need a quiet space. Therefore, you should always use a little more positive energy when decorating the bedroom space.
Adjust the appropriate room temperature
Room temperature is the core factor to help you have a good night’s sleep with a healthy body. Regardless of whether the weather is hot or cold, many of you want to be comfortable, so you completely ignore your health and turn on the temperature without thinking. Normally, the room temperature suitable for sleep is 25 – 28 degrees Celsius. In fact, the room temperature should be maintained at a difference of 3 – 5 degrees Celsius compared to outdoor weather conditions to make the body comfortable and comfortable. sleep easier.
If you are too cold or too hot at night, your body will work harder to maintain the correct mode. So, temperature A mild reduction will help you fall asleep, but a drop in temperature too much will keep you awake. Finding the most comfortable level for your bedroom can make the difference between insomnia and a good night’s sleep. Try different temperature settings until you find the one that works best for you. Studies show that sleeping at a temperature lower than 16,7 degrees Celsius.
Keeping the biological clock regular
Regularity in sleep It’s very important to your body. For example, if you sleep at 2 a.m. the day before and go back to bed at 22 p.m. the next day, your body cannot create a stable physiological rhythm, leading to disorders in the body. So, make sure you schedule your sleep and wake up time at the same time each day so that your body is healthy and recovers well the next day. People with circadian sleep disorders are unable to go to sleep and wake up at times normally required for work and school as well as social needs.
Humans, like most other creatures, have circadian rhythm different. The daily circadian rhythm, often referred to as the body clock or circadian clock, controls recurring daily processes, such as body temperature, alertness, and hormone secretion as well as sleep time. Due to the circadian clock, sleepiness does not increase consistently throughout the day; A person’s inclination and ability to go to sleep are affected both by the length of time since a person awakens from a full night’s sleep and by internal daily circadian rhythms. Thus, the human body is ready for sleep and for wakefulness at relatively specific times of the day.
Do not actively wake up in the night
Insomnia is a subjective complaint of sufferers about sleep, not sleeping enough time, poor sleep quality, that is, when people wake up, they still feel their physical and mental health has not recovered, feeling tired. tired, tired, sleepy. Depending on the case, it can be manifested by difficulty falling asleep, waking many times during the night, waking up early, or there may be a feeling of complete lack of sleep. The prevalence of insomnia accounts for about 10-15% of the population, in which temporary insomnia is the most common. The prevalence of insomnia increases with age, and the rate of women is twice as high as that of men.
You should not intentionally wake up in the night Because this will lead to insomnia in the long run. Waking up many times a night makes your sleep seriously disrupted, causing the body to be tired the next morning. If you only wake up once to go to the toilet and you go back to sleep right after that, it’s okay, but it’s okay if you go to sleep but constantly wake up to see the clock or want to surf the web, suddenly remember the game is still playing and want to play Then, sorry, your sleep has been turned upside down.
Stay away from stimulants
Tea, coffee, carbonated soft drinks are stimulants you should absolutely not drink in the morning dark. After 14 hours daily, you should get in the habit of staying away from these stimulants if you don’t want your sleep to be affected. Allow about 8 hours for the caffeine to be fully processed. Like vigorous exercise in the evening, stimulants make your body more excited, leading to insomnia. Drink water about 20-30 minutes before going to bed, it will make you sleep more deeply. Theoretically, alcohol makes you drowsy. But in fact, alcohol can also reduce the quality of REM sleep, that is, rapid eye movement sleep or dream sleep, and that’s when the body is at its most rested.
So instead of helping you sleep well, a Goblet before bed can disrupt sleep. Caffeine has a proven effect on sleep quality. However, afternoon coffee can also make you sleepless or difficult to sleep. Because the effects of caffeine can be felt up to 12 hours after consumption. Even herbal teas can contain a certain amount of caffeine. So make sure your favorite hot drink at night is stimulant-free if you want a good night’s sleep.