Tips to help you sleep better

Many people are tired but still cannot sleep. According to Dr. Prashant Katakol, a neurosurgeon in India, the cause is not the body's fatigue but the habits that are silently destroying sleep.

The body and mind cannot rest properly if they are sedentary during the day, exposed to bright light at night, use their phones late at night, or eat dinner too late. Sleep is not simply a natural response to fatigue, but a result of biological rhythms and lifestyle.

To sleep well, we must proactively adjust our habits throughout the day, not just find ways to lull ourselves to sleep before bed, according to the Hindustan Times .

Sleep plays an important role in overall health.

Walk more during the day

According to Dr. Katakol, the first reason why many people have difficulty sleeping is because they sit too long.

Most jobs today require people to sit in front of a computer for hours, even free time is spent watching movies or using social networks.

Lack of exercise causes the nervous and circulatory systems to stagnate, leading to a state of lethargy but still alertness in the evening.

Dr. Katakol recommends maintaining regular exercise, walking more than sitting during the day, especially after main meals.

Walking helps increase blood circulation, regulates heart rate and boosts metabolism, facilitating deeper and more natural sleep at night.

Reduce evening light to relax the body

When the sun goes down, the body begins to secrete melatonin - a hormone that helps regulate sleep. However, bright light from lamps, computers or phones can inhibit this process.

Dr. Katakol recommends dimming the lights after dark to help your brain recognize that it's time to rest.

Instead of using white light, you should switch to a light with soft yellow light, which helps relax your eyes and stimulates the natural production of melatonin.

Avoid using electronic devices before bed

Besides light, using phones, computers or watching TV before bedtime is also a big reason why the brain has difficulty relaxing.

After a stressful day at work, many people have the habit of watching movies or surfing the internet for entertainment. However, this activity causes the brain to be constantly stimulated by images, sounds and information, slowing down the natural relaxation process. It is recommended that you stop using electronic devices at least 3 hours before going to bed.

After eating, you should walk lightly for about 20 minutes to aid digestion.

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Eat dinner early, take a light walk after the meal

Many people have the habit of eating late, only 1-2 hours before bedtime, forcing the digestive system to work even when the body needs to rest. This can easily cause bloating, belching or discomfort, disrupting sleep.

You should have dinner early, preferably before sunset, choose a light menu, no more than 500-600 kcal with easily digestible dishes.

After eating, you should take a light walk for about 20 minutes to aid digestion. This habit helps the stomach work stably, reduces the feeling of heaviness in the stomach when lying down and helps the body fall asleep easily.

Source: https://thanhnien.vn/meo-giup-di-vao-giac-ngu-ngon-hon-185251024175102228.htm