Reduced exposure to blue light
Green light from phones, computers and TVs can disrupt circadian rhythms, inhibiting the production of melatonin - the hormone that regulates sleep.
According to the National Sleep Foundation, blue light stimulates the brain, slows down relaxation and reduces sleep quality.
People who use electronic devices before bed have shorter sleep duration, poor sleep quality and are more likely to wake up in the middle of the night.
Limit phone and computer use at least 1 hour before bed.
Use "Night Shift" mode or blue light filter glasses.
Read a paper book or listen to light music to help the body relax.
Apply relaxation and deep breathing exercises
Stress and anxiety can cause the body to produce too much cortisol - a stress hormone, increasing heart rate and causing sleep disruption.
According to the US National Institutes of Health (NIH), deep breathing exercises can stimulate the epine nervous system, helping to reduce stress and make it easier to fall asleep.
A study in the Journal of Experimental & Therapeutic Medicine showed that 4-7-8 breathing method helps reduce the average sleeping time to 5-7 minutes, compared to 15-20 minutes in the group that did not practice this exercise.
Solution: Breathe 4-7-8: Inhale for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds. Repeat 4-6 times.
Relax your body according to PMR (Progressive Muscle Relaxation) technique: Tighten each muscle group for 5 seconds and then relax, helping the body relax completely.
Listen to light music or natural sounds to create a relaxing space before bed.
Drinking drinks helps promote sleep
Some drinks containing tryptophan, melatonin and magnesium can help relax the nervous system and promote sleep. According to the Academy of Nutrition and Dietetics, magnesium helps reduce muscle tension and stimulate melatonin production, helping the body prepare for deeper sleep.
Research from the American Journal of Clinical Nutrition (AJCN) shows that people who drink warm milk, chamomile tea or sour cherry juice before bed sleep more deeply and less aroused than the control group.
Should drink warm milk: Provides tryptophan, which helps increase the production of serotonin and melatonin.
Chamomile tea: Contains apigenin, an antioxidant that helps reduce stress and relax the nervous system.
Sour cherry juice: Contains natural melatonin, which helps regulate circadian rhythms.
