Ways to sleep better

According to doctors at Bach Mai Hospital, the following methods will help you sleep better:

Moderate physical activity is one of the ways to improve sleep - Photo: TRUC PHUONG

Respect your biological clock.

Try to go to bed and wake up at the same fixed times every day, including weekends. This helps reinforce your body's natural circadian rhythm.

If you need to catch up on sleep, try not to nap for more than 20-30 minutes during the day to avoid disrupting your nighttime sleep.

Spend 30-60 minutes before bed engaging in relaxing activities to prepare your body and mind for sleep: take a warm bath, read a physical book (avoid e-books and tablets), listen to soft, soothing music, practice meditation or deep breathing exercises, or drink a glass of warm milk or caffeine-free herbal tea.

Optimizing the bedroom

Evening: Ensure your bedroom is dark enough, using blackout curtains if necessary. Even the slightest amount of light can affect melatonin production.

Quiet: Minimize noise by closing windows, using earplugs, or a white noise machine if needed.

Cool: Maintain a comfortable bedroom temperature, around 26-28°C. Temperatures that are too hot or too cold can make it difficult to sleep.

Comfort: Make sure your mattress and pillows are a good fit and provide good body support.

Blue light control

Avoid smartphones, computers, tablets, and televisions for at least an hour before bedtime. The blue light emitted from these devices inhibits melatonin production.

If it's unavoidable, use night mode (night shift/reading mode) on your device or wear blue light blocking glasses.

Limit stimulants.

Avoid caffeine after 2-3 pm. The effects of caffeine can last for several hours.

Limit alcohol consumption, especially in the evening. While alcohol may initially make you feel sleepy, it often disrupts sleep afterward.

Exercise regularly

Engage in moderate physical activity for at least 30 minutes each day, on most days of the week.

The best time to exercise is in the morning or early afternoon.

Avoid high-intensity exercise close to bedtime (at least 3-4 hours before sleep), as this can increase body temperature and stimulate the nervous system, making it difficult to fall asleep.

Stress management

Learn how to relax and cope with stress effectively.

Organize your work efficiently and avoid taking on too many tasks at once.

Don't bring work or worries to bed.

HONG HA

Source: https://tuoitre.vn/cac-cach-de-ngu-ngon-hon-20250621105508515.htm