We all recognize the importance of sleep for our well-being. A restful night's sleep allows the body to recuperate after a busy day. If you're wondering how to ensure a good night's sleep, this article provides valuable insights to help you achieve just that!

1. Don't use electronic devices

- Total darkness is essential because light suppresses sleep hormones and raises body temperature by producing the hormone cortisol, which makes you feel awake.

Many people have a habit of checking social networks or entertainment before going to bed. Phones, televisions, and computers influence and engage us.

They keep the brain awake, active and alert. So, to sleep better, you should not use electronic devices before going to bed. It is necessary to avoid these devices before going to bed because their light makes sleep quality worse and insomnia. Be against the internet if you've been up many nights because they only make your insomnia worse.

2. Lighten the bladder

- You should not drink too much liquid before sleeping because you will have to wake up in the middle of the night due to the need to urinate. Consuming too much will disrupt deep sleep and can cause insomnia later. It would help if you emptied your bladder before going to bed to bring a feeling of comfort and relief.

3. Do not drink alcohol after dinner.

Drinking alcohol late at night helps you sleep better. However, when you run out of alcohol, you may not be able to sleep and wake up early. After following these instructions and still having trouble sleeping, see your doctor for advice and guidance on the best treatment methods.

4. Schedule your sleep time

Adhering to the daily bedtime and wake-up time will create an excellent biological clock for the body. Whether it's a holiday or a weekend, you should maintain this schedule to avoid the body being lethargic, when starting again will be very difficult. Also, when you toss and turn, you can't fall asleep at the set time after 15 minutes. Get up and do light exercises to relax your body and make it easier to feel sleepy. Don't try to force yourself to stick to the bed, and you will never sleep!

5. Pay attention to your eating habits

Eating habits will affect your sleep. When you overeat or when the body is too hungry, it will cause sleep problems. You should note that you should not eat anything for at least 2 hours before going to bed. Your digestive system will also need to rest during sleep. A meal too close to sleep, no matter how much or less, will make your digestive system work, making your sleep not deep and practical enough. The process of digesting food while sleeping is also not good for organs such as the stomach and intestinal tract, which in the long run can cause degeneration and diseases of digestion and excretion.

In addition, you should not drink a lot of water before sleeping to avoid the body having to wake up to go to the toilet at night, affecting sleep efficiency. Before sleeping, do not use tea, coffee or tobacco because these stimulants make it challenging to sleep.

6. Choose the correct sleeping position

Sleeping on your back is the best way to relieve insomnia because, at this time, the head, neck and spine are rested in a neutral position. Although not many people sleep with this position, doctors recommend that this is the best position for a good night's sleep.

Sleeping on your side like a fetus can restrict breathing and make you feel sore joints or back pain in the morning. According to statistics, lying on the side bending the knees is quite common. Up to 41% of adults sleep with the shape of a fetus. However, this pose is only recommended for pregnant women (because it helps improve blood circulation) but may not be suitable for the average person.

Sleeping on your stomach is the worst position if you want to have a good and healthy sleep. It is difficult for the spine to maintain a neutral position when lying on your stomach, negatively affecting the back and neck. In addition, this way of sleeping can make you feel numb by putting a lot of pressure on joints and muscles.

7. Change your sleeping position

Sleeping position is significant to create a good night's sleep. You need to ensure that you have kept your back straight and that the pillow is not too high or low. It would be best if you took care to avoid lying on your stomach and maybe try placing a pillow between your knees to keep your hips balanced.

8. Relax before sleeping

When you lie back immediately on the bed after work, it will be difficult for you to fall asleep because your body has not yet converted from focus to relaxation in time. Therefore, before going to bed, you should relax by listening to music or reading to make it easier to fall asleep. Do not watch TV programs or news articles on topical electronic devices, stimulating thoughts affecting sleep quality quickly. In addition, you should not relax by bathing before sleeping because this action will make the body susceptible to cold at night, leading to stroke.

Besides, improve sleep quality with good quality pillows and bedsheets. Please keep the room temperature at 25-27 degrees and, if possible, use lavender essential oil to bring a pleasant and relaxing aroma to the room. All these factors will bring you the best experience in your beloved bed

9. Do Exercise

Just 30 minutes of exercise a day will help you sleep deeply and fall asleep faster. However, the practice should start early in the morning or after work. Exercising before bedtime will be counterproductive, making the body toss and turn because the body has not recovered from that vigorous exercise.

Sleep is always essential for the body to regain its energy to start the day. Getting enough sleep has many benefits. Although we know that work and study will slightly impact sleep time, try to arrange cleverly to ensure the quality of sleep, friends!

10. Add some foods to support sleep

Low magnesium levels in the body can be the cause of insomnia. Certain magnesium-rich foods such as spinach, avocados, nuts, and other products relax the nervous system and muscles, facilitating a good night's sleep. In addition, magnesium helps prevent leg cramps, one of the causes of waking up at night.

Chickpeas are a food rich in amino acids and tryptophan that play an essential role in maintaining a good night's sleep.

The chemical components found in kiwi also help you fall asleep quickly, increase the time and quality of sleep, and minimize insomnia.

11. Limit sleeping during the day

When you sleep too much during the day, your body may remain awake at night, affecting sleep. Sleep at night is much more critical than during the day because this is the time when the body's cells regenerate and repair. Changing the rest time will affect the body's biological clock. In the long run can have adverse effects on health, such as weakening the immune system, making the body often fall into a state of fatigue, weakness and impaired concentration.

Daytime naps should only take place between 10 and 30 minutes. This helps the body stay awake and does not affect the top quality of sleep.

Conclusion

Having enough sleep and good sleep will make our body full of energy for the new day. With the habits in the article, you can apply and create a healthy practice for yourself. May have a good night sleep!!!

We want to send you healthy habits for our body through the article.

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