Do not eat too much before going to bed. A full meal will cause the digestive system to work hard, making the body warm up and making it difficult to fall asleep.
Drink enough water throughout the day to help your body maintain its natural cooling ability. Before going to bed, you can take a few sips of water, but avoid drinking too much so you don't have to wake up to go to the toilet in the middle of the night.
When sleeping, you can place a small pillow under your calves. This helps blood flow better, reduces the feeling of heat in your hands and feet, and helps you sleep better.
Drinking alcohol before bed, or eating a lot of fat, salt or spicy foods can cause the digestive system to overwork, thereby disrupting sleep. Therefore, you should limit meals and socializing in the evening, while maintaining a light diet and not eating too much before going to bed.
In addition, you can add some sleep-boosting foods to your daily menu such as millet porridge, red dates, longans, milk, white mushrooms or myrtle. These foods help the body relax and fall asleep more easily.
In addition, you should limit the use of coffee, energy drinks and caffeinated drinks after 4 pm every day to avoid affecting sleep quality.
We should maintain regular daily routines. It is best to go to bed around 10 pm and wake up around 6 am the next morning to suit the natural circadian rhythm of the body.
