Sleep plays an important role in physical and mental recovery. Maintaining some healthy habits in the evening can help the body relax, fall asleep easily, and sleep deeper.
Create a comfortable sleeping environment
Bedroom space significantly affects the ability to fall asleep. A mattress that has been used for too long or no longer ensures support can cause body pain and fatigue after waking up.
Therefore, it is necessary to choose suitable mattresses and replace them when the quality of the mattress is no longer guaranteed.
In addition, the bedroom should be kept ventilated, quiet, limit strong light and maintain a temperature of about 26-28 degrees Celsius to create a comfortable feeling throughout the rest time.
Limit the use of electronic devices before bedtime
Smartphones, tablets or computers are devices that should be limited in use before going to bed. Blue light emitted from the screen can affect the body's biological clock, causing the brain to maintain a state of alertness and making it harder to fall asleep.
To improve sleep quality, you should stop using electronic devices at least about 30 minutes before bedtime.
Instead, you can read books, listen to light music or do relaxing activities.
Go to the bathroom before going to bed
A simple but effective habit is to go to the toilet before bed. This helps limit the risk of waking up in the middle of the night because of needing to urinate, thereby reducing sleep disruption.
Besides, you should not drink too much water right before bedtime to avoid increasing the number of times you wake up at night.
Relax your body with gentle activities
Activities that help relax before bed can help the body transition to a natural resting state.
You can spend about 10-15 minutes doing light stretching exercises, low-intensity exercises or deep breathing exercises. Meditation is also a method chosen by many people to reduce stress, stabilize the mind and improve sleep quality.
In addition, thinking about happy memories, positive things, or goals you are aiming for also contributes to creating a comfortable mentality before falling asleep.
Manage dinner properly
The diet in the evening has a significant impact on sleep quality. Eating too full or using too many indigestible foods easily causes bloating, discomfort and makes sleep more difficult.
In addition, you should limit caffeine or alcoholic beverages for about 4 hours before going to bed because these are factors that can disrupt sleep and make it difficult for the body to fall asleep deeply.
Supplementing sleep-supporting foods
Some foods rich in magnesium can contribute to supporting the nervous system and muscles to relax, thereby improving sleep quality. Magnesium also helps reduce the risk of nighttime cramps - the cause of many people waking up midnight.
Foods rich in magnesium include spinach, avocados, nuts... Green beans also contain many amino acids and tryptophans - nutrients involved in maintaining the body's natural sleep.
Choose a suitable sleeping position
Sleeping posture directly affects the quality of rest as well as the health of the spine, neck and musculoskeletal system. In which, lying on your back is assessed by many experts as a posture that helps maintain the natural balance of the head, neck and spine, creating conditions for the body to be maximally relaxed throughout the night.
Meanwhile, the lying position is quite common but can put pressure on shoulders, hips or cause some people to have back pain, joint pain after waking up. However, this position is still recommended for pregnant women because it helps improve blood circulation.
Conversely, lying face down is considered the least beneficial position because it easily puts pressure on the spine and neck area, while causing muscles and joints to bear the weight of the body for a long time, increasing the feeling of numbness and fatigue after waking up.
If you have applied the above measures but the situation of insomnia, difficulty sleeping or not sleeping deeply still persists, people should go to a medical facility to be examined by a doctor, determine the cause and have appropriate treatment directions.
