Keep bedtime fixed
Experts from the American Academy of Sleep Medicine recommend going to bed and waking up at the same time each day, including weekends. This helps the biological clock work stably, shortening the time to go to sleep.
Limit blue light before bed
Light from phones, tablets or TVs can inhibit the production of melatonin - the hormone that regulates sleep. Therefore, you should stop using electronic devices at least 30-60 minutes before going to bed.
Try deep breathing technique
Inhaling slowly through your nose for about 4 seconds, holding your breath for a few seconds and then exhaling slowly through your mouth for 6-8 seconds can help soothe the nervous system, reduce stress and create conditions for the body to fall asleep more easily.
Keep the bedroom cool and quiet
A room temperature of about 18-22 degrees Celsius with a dark space and low noise is considered an ideal condition for good sleep. If necessary, you can use light curtains or earplugs to limit triggers.
Avoid coffee and too much dinner
Caffeine can exist in the body for many hours, reducing drowsiness. In addition, eating too much or using too many alcoholic beverages in the evening can also easily cause indigestion, disrupting sleep.
Experts note that if insomnia lasts for more than three months, appears at least three times a week or affects daily life, patients should go to a medical facility to assess the cause and receive appropriate treatment, instead of self-medicating with sleeping pills.
