Create ideal conditions for sleep
One of the first things that helps you sleep better is to create an ideal place to sleep. To do this, CNN recommends preparing a comfortable cushion and a cool, light sleeping suit. A sleepover made from pumpkin will make it harder for you to fall into sleep.
In addition, science has also proven that we sleep better in cool temperature conditions (about 25 - 27 degrees). Leaving the temperature too hot or too cold is not good for sleep.
Building bedtime habits
Build some good habits before bed such as taking a warm bath, reading, and listening to music gently. Some people choose to practice deep breathing, yoga or meditation. These gentle habits will help our brains relax, thereby making it easier to fall into sleep.
In particular, practice going to bed and waking up at the same time every day, even on weekends. This will help the biological clock work better, you will not need to use the alarm clock - which is tiring every morning.
turn off the lights
According to CNN, the body secretes sleep hormone melatoline at night. However, the body will slow down or stop producing melatonin if exposed to light.
So, eliminate light, including blue light from your phone to fall asleep faster. If the room is not dark enough, we can use additional eye masks.
Don't drink coffee at the end of the day
For good sleep, you should not drink coffee at least 6 hours before going to bed. Not only coffee, some caffeinated drinks such as tea, soft drinks, and chocolate are also things that should not be consumed if you want a good night's sleep.
Many people have the habit of drinking warm chocolate before going to bed, however, a cup of chocolate can contain up to 25 milligrams of caffeine. Many studies have shown that caffeine stimulates the brain and repels drowsiness. Therefore, this will be a drink to stay away from if you want to sleep better.
Avoid eating spicy foods
Eating spicy foods before bed can cause you to feel heartburn or have some digestive problems, thereby affecting sleep.
In addition, many studies have shown that foods high in sugar can also affect your sleep, stimulating appetite hormones.
Instead of foods high in sugar or spicy foods, a few cherries (containing melatonin); bananas (containing potassium and magnesium as muscle relaxants) or decafeinated teas such as chamomile, ginger and mint... will be a good choice to help you fall into deep sleep.
