Do you want to get quality sleep each night? Here are ways to help you get into good sleep easily.
Establish a circadian rhythm to sleep better faster
" breaks down" - keep the habit of going to bed on time every night to relax your brain. waking up and going to bed at the same time every day is very helpful in helping the brain eliminate "waste" that makes the body tired.
Why is this important? managing your sleep time makes it easier to fall asleep, thereby helping you get deeper and moreful sleep. Create a truly leaving go sleeping space.
Keep the room cool, dark and quiet so that your body can easily recognize the "bedtime" signal. Avoid looking at the screen 30 to 60 minutes before bed to increase the production of melatonin, a hormone that helps improve deep sleep.
According to experts, there are at least three simple steps you can take to easily fall asleep: stop eating heavy dishes before bed, clean your mobile phone and record your worries to relax the mind. Scheduling a good night's sleep helps you sleep faster.
In addition, the 4-7-8 breathing method for quick sleep is also a useful secret to help relax quickly and make it easier for you to lose sleep.
Practice breathing according to the following cycle:
Inhale for 4 seconds
Hold the breath for 7 seconds
Exhale for 8 seconds
Repeat 3 to 4 times. This method helps relax the nervous system, reduce anxiety and easily get a good night's sleep.
Encourage peace, meditate, yoga to help you sleep deeply, sleep well
Spend a minute meditating, focusing on your breathing to ward off worrying thoughts. You can record your thoughts in a "anxiety note" about 30 minutes before bed to help your mood relax.
Avoid making common mistakes, such as getting too long a nap, as this can affect your sleep at night.
Trying to force yourself into sleep also often leads to resistance from the brain.
Instead of lying on your bed for more than 20 minutes, get up and do something gentle. Then, return to bed when you feel really sleepy.
Daily activities help you sleep better
Summary of habits and ways to support good sleep
turn your bedroom into a Quiet place. This signals the brain that it is time to rest.
You practice 4-7-8 breathing every night, which helps calm the nervous system.
Maintain a stable sleep schedule, even on weekends to avoid "time savings". This will help you fall asleep better easily.
In addition, taking notes for worries or participating in light meditation can reduce stress before bed.
Avoiding using screens, drinking coffee or working on heavy objects before going to bed are habits that many people often ignore.
If you are facing persistent difficulty sleeping, see your doctor to check for a potential cause.
The information in the article is for reference only, not a replacement for medical diagnosis or treatment. You should talk directly to your doctor for accurate advice that is suitable for your health condition.
