According to Dr. Huynh Tan Vu, Specialist Level 2 (Day Treatment Unit, University Medical Center of Ho Chi Minh City - Campus 3), sleep quality plays a crucial role in both mental and physical well-being. After a good night's sleep, you will feel comfortable, refreshed, and full of energy, and this will be clearly reflected in your face, especially your eyes. The body needs time to rest and recover; to develop new cells.
"As people get older, they tend to sleep less and may take longer to fall asleep or wake up more frequently during the night. Insomnia, regardless of the cause, is clearly reflected in fatigue on the face. Research shows that insomnia and restless sleep can lead to many health problems. You can try some of the measures below to establish a sleep pattern that promotes deeper sleep and a healthier, younger body; however, if sleep quality still doesn't improve, seek advice from a doctor," Dr. Vu shared.
Maintain a consistent sleep routine.
The most important step in establishing a sleep pattern is maintaining a consistent sleep routine. The body clock operates on a cycle of approximately 24 hours, known as the circadian rhythm. It's crucial to establish a consistent sleep pattern to keep the body clock in sync. Try to maintain a fixed bedtime each day, without much variation, even on weekends.
Deep sleep promotes physical health and mental well-being.
Pay attention to foods before bedtime.
What you eat before bed can affect sleep quality. It's best to eat at least two hours before bedtime and try to avoid overeating in the evening. It's healthier to choose lunch as your main meal of the day, rather than concentrating it in the evening. Some vitamins, minerals, and other supplements have a stimulating effect on the body, so it's better to take them in the morning rather than the evening, unless specifically directed by a doctor.
Avoid consuming excessive amounts of refined sugar in the evening. Eating chocolate, cakes, or other sweet desserts provides a sudden burst of energy and can make you feel more alert.
"If you want to have a dessert in the evening, choose fresh or dried fruit, as it will slow down the rate at which sugar enters the bloodstream. If you like to drink something before bed, try herbal teas, such as chamomile or rose tea," Dr. Vu advises.
If you want to have a dessert in the evening, you can choose fresh fruit.
Steps to take 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 that it is well-ventilated.
- Clean bedding: Beds are neatly made with clean mattresses and sheets, regularly vacuumed and changed. Choose appropriate pillows.
- Check your medication: 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; they may be able to change your medication.
- Avoid high-caffeine drinks in the evenings: This includes cocoa products as well as tea and coffee.
- Avoid drinking alcohol at night: You might think that alcohol helps you sleep well. However, alcohol is a stimulant that can disrupt sleep and cause dehydration and 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.
- Let go of worries before going to bed: Many people carry their worries to bed and dwell on them. You should clearly separate sleep time from work time. You should discuss and talk with partners, friends, or colleagues the following day. When your body is completely relaxed, it will help you fall asleep more easily.
- Avoid exercising too close to bedtime: Strenuous 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
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