Many people today experience difficulty sleeping, not sleeping deeply or often waking up in the middle of the night.
To improve sleep quality, it is necessary to build healthy habits and maintain them regularly every day.
First of all, maintaining a fixed sleep and wake time is very important. The body's biological clock works most effectively when there is a stable schedule. Even on weekends, staying up late or sleeping too long can disrupt the circadian rhythm, making it difficult for the body to fall asleep in the following days.
In addition, diet also significantly affects sleep quality. You should avoid using coffee, strong tea, energy drinks or caffeine-containing drinks within 6–8 hours before going to bed. In the evening, you should eat light snacks, limiting fatty or too spicy foods because they can cause bloating and indigestion.
Some foods such as bananas, oats, warm milk, or nuts can support relaxation by containing magnesium and tryptophan – substances involved in the production of melatonin, a sleep-regulating hormone.
The sleeping environment also needs to be optimized. The bedroom should be quiet, cool, clean and light-restricted. Blue light from phones, tablets and TVs can reduce melatonin production, making it difficult for the brain to receive sleepy signals. Therefore, you should stop using electronic devices at least 30–60 minutes before going to bed.
Regular exercise also helps significantly improve sleep quality. Studies show that moderate physical activity such as brisk walking, cycling or yoga can help you sleep deeper. However, you should not exercise at high intensity too close to bedtime because it can make the body excited and difficult to relax.
According to experts' recommendations, adults should sleep 7-9 hours each night. If you have applied the above measures but insomnia persists for many weeks, affecting work and daily life, you should consult a doctor for appropriate evaluation and treatment.
A quality sleep is an important foundation for long-term physical and mental health.
