Insomnia not only makes the body tired but also has a long-term impact on cardiovascular, mental and immune health. According to the Sleep Foundation, establishing healthy habits before bed can help regulate circadian rhythms and significantly improve sleep without the need for medication.
Here are some methods to help reduce insomnia naturally that have been recommended by experts:
1. turn off electronic devices at least 1 hour before bed
Green light from phones, computers and televisions disrupts the production of melatonin - the hormone that regulates sleep. turning off the device before bed helps the body relax and fall asleep more easily.
2. Establish a fixed sleep schedule every day
Sleeping and waking up on time, even on weekends, helps the body maintain a stable circadian rhythm. This reduces restless sleep and staying up late.
3. Drink warm herbal tea
Chamomile tea, valerian tea or lavender tea has a mild sedative effect, helping to relax the nervous system. Drinking a cup of unsweetened warm tea 30 minutes before bed will help the mind relax easily.
4. Practice deep breathing or gentle meditation
Just 5-10 minutes of focusing on your breath can reduce stress, lower your heart rate, and improve sleep depth. Can be combined with nhe music or natural sound to increase effectiveness.
5. Keep your bedroom cool, dark and quiet
The ideal sleeping space should have a temperature of 24-26 degrees Celsius, low light and no noise. This is an ideal condition for the brain to switch to a state of rest.
Regularly applying the above habits for 2-3 weeks can bring a clear improvement to sleep, helping the body recover and the spirit is clearer every morning when waking up.
