Five things to remember for good sleep and disease prevention

To get a good night's sleep, avoid using your phone before bed - Illustration: TUONG VY

For the past three months, NTTN (20 years old, Hanoi ), a third-year university student, has experienced symptoms such as fatigue, stress, drowsiness during the day, and inability to concentrate, while at night she is very alert and can use her phone continuously without eye strain.

N. wondered if she had insomnia and how to improve her sleep quality.

Give up unhealthy habits.

Dr. Dinh Minh Tri (Ho Chi Minh City University of Medicine and Pharmacy) suggests things you shouldn't do before bed to get a good night's sleep, which is good for your health and helps prevent diseases.

- Avoid snacking : If you snack late in the evening, your stomach will have to work overtime. Snacking after 9 PM increases stomach acid secretion, causing your stomach to work continuously.

The stomach cannot work as efficiently as it does during the day, as this is its resting time. Slow digestion can lead to indigestion and easily result in overweight and obesity.

- Avoid drinking large amounts of water before bed : It's best not to drink a lot of water before going to sleep, as waking up in the middle of the night to go to the bathroom will disrupt your sleep. If you're thirsty, just take a small sip.

Many people have a habit of drinking milk in the evening, so to avoid waking up in the middle of the night, you can drink it earlier or only half a glass. It's also best to avoid coffee after 9 PM, as caffeine can stimulate the nervous system and cause insomnia.

- Avoid using mobile phones : Many people like to lie in bed at night, playing games on their phones, watching the news, or chatting with friends. These seemingly relaxing and comfortable habits actually make you feel more tired.

Research shows that using a phone for 20 minutes after 9 PM significantly increases fatigue levels and negatively impacts concentration at work the following day.

- Avoid watching programs with stimulating content : The period from 11 PM to 6 AM is the "golden time" for sleeping. For a good night's sleep, it's best to go to bed before 11 PM. According to traditional Chinese medicine, sleep is only truly effective when the mind is calm before closing the eyes.

Therefore, after 9 PM, avoid overly excited emotions. Do not watch stimulating programs such as horror movies or action films because they cause the cerebral cortex to become highly active, making it difficult for the brain to shut down in time, leading to difficulty sleeping and frequent dreaming.

- Avoid taking calcium tablets or vitamin supplements : Many people have a habit of taking calcium tablets, multivitamins, and other health supplements before bed. However, this puts an unnecessary burden on the digestive system and makes it difficult to fall asleep.

These supplements should be taken with three main meals, unless directed by a doctor. This is because the body's metabolic functions are at rest while sleeping, making nutrient absorption inefficient at this time.

Unexpected harmful effects of prolonged insomnia

According to Dr. Than Thi Minh Trung from Tam Anh General Hospital in Ho Chi Minh City, prolonged insomnia affects mental health, leading to irritability, frustration, reduced adaptability to life, decreased concentration and memory, and ultimately impacting productivity and the quality of work and studies.

Reduced reaction time means a drowsy driver might nod off for a few seconds without realizing it, and these are extremely dangerous moments when driving.

Prolonged insomnia can also cause balance problems such as easy loss of balance and falls, heart rhythm disturbances, increased blood pressure, a higher risk of heart attack, obesity, and diabetes, in addition to negatively affecting the skin and hair.

Dr. Trung also suggested some foods that people with chronic insomnia should add to their diet, such as:

- Magnesium-rich foods : The mineral magnesium helps the body relax, reduce stress, and improve sleep. Magnesium-rich foods such as avocados, nuts, tofu, and legumes should be included in your diet to help treat insomnia.

- Walnuts : Walnuts contain a high amount of melatonin – a hormone that helps the body regulate the sleep cycle. Patients can consume walnuts about an hour before bedtime to help their bodies relax and achieve deeper sleep.

Certain fruits and nuts should be added to the diet to help treat insomnia - Illustration.

- Bananas : Bananas are a fruit that provides a rich source of magnesium for the body. In addition, bananas contain tryptophan, an amino acid directly involved in the production of serotonin and melatonin. Therefore, eating plenty of bananas will help patients fall asleep more easily and have a deeper sleep.

- Foods rich in vitamin B6 : Vitamin B6 actively helps synthesize and produce serotonin, a substance that helps treat and balance sleep. Therefore, foods rich in vitamin B6 such as salmon, tuna, potatoes, beef, eggs, green beans, etc., are very good for people with insomnia.

- Kiwi : This fruit is rich in essential nutrients that are good for sleep, such as vitamins, folate, and serotonin.

- Lotus seeds, lotus heart, lotus root : Lotus is known as a sedative, providing a relaxing effect on the mind, reducing fatigue, headaches, anxiety, and stress, helping patients fall asleep more easily.

- Fatty fish : Fatty fish, such as salmon, tuna, and mackerel, are rich in vitamin D and Omega-3 fatty acids, which are very good for health. These two substances are also involved in regulating serotonin in the body.

Source: https://tuoitre.vn/nam-ghi-nho-de-co-giac-ngu-ngon-phong-tranh-benh-tat-20240530195815475.htm