Specialist Doctor 2 Huynh Tan Vu (Day Treatment Unit, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Branch 3) said that sleep quality plays an important role in human spirit and physical health. After a good night's sleep, you will feel comfortable, fresh, full of energy and this will be clearly shown on your face, especially your eyes. The body needs time to rest and recover; develop new cells.
"As we age, we tend to sleep less and may take longer to fall asleep or wake up more frequently during the night. Insomnia for any reason is clearly expressed on the face as fatigue. Research shows that insomnia and intermittent sleep will create many health problems. You can try some of the measures below to establish a sleep pattern to help sleep deeper, the body healthier, but if the quality of sleep still does not improve, seek advice from a doctor," Dr. Vu shared.
Maintain a regular sleep routine
The most important step in establishing a sleep pattern is to maintain a consistent sleep routine. The body clock operates on a roughly 24-hour cycle, called the circadian rhythm. It is important to establish a consistent sleep pattern to keep the body clock on track. Try to maintain a consistent sleep schedule every day, with no major variations, even on weekends.
Deep sleep helps the body stay healthy and the mind stay alert.
Note the foods before going to bed
What you eat before bed can affect the quality of your sleep. Eat at least 2 hours before bed and try to avoid eating too much in the evening. It is healthier to make lunch your main meal of the day, rather than eating late at night. Some vitamins, minerals, and other supplements have a stimulating effect on the body, so take more in the morning than in the evening, unless specifically directed by your doctor.
Avoid eating too much refined sugar in the evening. Having chocolate, cake or a sweet dessert will provide a sudden source of energy and make the body more alert.
"If you want to have a dessert in the evening, choose fresh fruit or dried fruit, which will slow down the rate at which sugar enters the blood. If you like to drink something before going to bed, try herbal teas, such as chamomile, rose...", Dr. Vu recommends.
If you want to have a dessert in the evening, you can choose fresh fruit.
Steps before going to bed
Here are some simple steps you can try to ensure a good night's sleep:
- Check the temperature: Make sure the bedroom is neither too hot nor too cold and is well ventilated.
- Clean mattress: The bed is neatly arranged with clean mattress and sheets, vacuumed and changed regularly. Choose suitable pillows.
- Check your medications: Some medications, such as antidepressants, can disrupt sleep. If you think this is the cause of your insomnia or sleep disruption, talk to your doctor about changing your medication.
- Avoid high caffeine in the evenings: This includes cocoa products as well as tea and coffee.
- Don't drink alcohol at night: You may think that alcohol helps you sleep well. However, alcohol is a stimulant, can cause sleep disorders and make you dehydrated and have dry skin the next day.
- Relax with essential oils: To sleep well, you can soak in a relaxing bath with your favorite aromatic essential oils. Or put a few drops of lavender essential oil on a handkerchief and place it inside your pillow. The scent of lavender is very gentle and pleasant.
- Take your worries out of bed: Many people take their worries with them to bed and think about them a lot. You should clearly distinguish between bedtime and work. You should discuss and chat with your partner, friends or colleagues the next day. When your body is completely relaxed, it will help you fall asleep more easily.
- Do not exercise too close to bedtime: Vigorous exercise close to bedtime can affect sleep and cause restless sleep.
Source: https://thanhnien.vn/bac-si-chia-se-cach-thiet-lap-giac-ngu-sau-co-the-tre-khoe-185241112173932861.htm
Comment (0)