10 golden secrets to have deep sleep

Sleep is an important physiological activity, helping the body rest and restore health, maintaining a state of excitement. The quality of sleep affects our quality of life. Sleeping well and sleeping deeply helps you feel better, think more clearly, and make wiser decisions. It's not too difficult to get a good night's sleep if you practice the tips in this article.

1. Turn off blue light 1-2 hours before bed

Sleep is an important physiological activity, helping the body rest and restore health, maintaining a state of excitement. The quality of sleep affects our quality of life. Sleeping well and sleeping deeply helps you feel better, think more clearly, and make wiser decisions. It's not too difficult to get a good night's sleep if you practice the tips in this article.

2. Don't drink coffee after 2pm

The blue light emitted by electronic devices has been shown to disrupt the body's natural circadian rhythm, keeping your mind alert and preventing sleep. Therefore, to sleep well, turn off electronic devices 1-2 hours before bedtime. If you have a habit of reading before bed, choose paper books instead of iPad or Kindle. When you read books on a screen, it will be more difficult for you to fall asleep and the level of the hormone melatonin (*) produced will be lower, causing less deep sleep and you may feel less alert when you wake up.

3. Do light exercise

Many of us often drink coffee in the early afternoon to be more alert, more focused, and able to handle the remaining work of the day. However, don't do this if you want to go to bed around 9 - 10 pm. Drinking coffee late, at night, the amount of caffeine is still circulating in the body, making you "awake", your mind cannot relax and invite sleep.

4. Establish correct and sufficient sleep habits

Gentle exercise before bed can help you release some of the stress and anxiety that has built up throughout the day. Just 15-20 minutes of basic yoga movements, walking, or practicing tai chi to regulate your breathing and relax your muscles, you will find your mind and body much calmer and calmer. healthier. With a light mind, when you lie down in bed, it is easier to concentrate on sleeping, without being disturbed by thoughts about what happened during the day.

If you can't fall asleep in bed for half an hour or so, leave your bedroom to do something relaxing. Lying awake for too long will make you uncomfortable and impatient - this feeling will make it even more difficult for you to sleep.

5. Drink chrysanthemum tea and herbal tea to help relax

Chamomile or herbal tea can be a great sleep aid, as it helps your body relax. You can drink a small cup of chamomile tea an hour before bed (about the same time you turn off your phone), and enjoy the warm tea slowly moving throughout your body, helping you relax from the start. feet to top of head.

6. Aromatherapy

Pleasant scents, such as lavender, jasmine, chrysanthemum... can help you relax your nerves and support deep sleep. When reading a book before bed, you can burn scented candles or essential oils with these sleep-inducing scents, letting the fragrance slowly soothe your temples and brain, making your whole body completely relax and gradually feel comfortable. feel sleepy.

7. Take a warm bath before bed

Immersing yourself in warm water helps relax your muscles, making your whole body relax. Warm water triggers our bodies into a slower mode, slowing our heart rate and breathing so we can more easily enter the “dreamland” of sleep. However, you should not bathe late after 9pm, because bathing late can make you catch a cold and is even dangerous to your health.

8. Keep blankets soft and mattress warm

A soft bed with comfortable blankets and pillows will make you feel safe, loved and protected. Regularly change pillowcases, blankets, and bedsheets to ensure hygiene and help you sleep better.

Sleeping in a quiet space is also important for falling asleep and having a deep sleep. Studies show that exposure to low-frequency noise and traffic noise prevents us from sleeping and resting properly. Therefore, if your home is located right in the middle of an urban area, you can consider replacing your windows with noise-proof windows.

9. Read a few pages of a book

Entering a new world in the pages of books will help you reduce stress in reality and relax your mind more. In addition, reading before bed is also a way to practice a clear mind and good memory.

10. Use a warm night light

Warm light streams such as yellow, orange, and light red will create a feeling of relaxation for us in the evening, ready for sleep. Therefore, about 1 hour before bedtime, you can turn off white and blue lights and only turn on warm lights to "trick" your body into a resting state.

In addition, you need to pay attention to good soundproofing for the bedroom. The quieter the bedroom, the deeper your sleep.

Should choose bedroom door soundproof.

Address to buy soundproof bedroom doors:

Naviwood Joint Stock Company: Factory producing composite wooden and plastic doors

Address: 1092 Street Pump Station 19/5, Xuan Thoi Son, Hoc Mon, City. Ho Chi Minh

Phone: 0977 70 73 78 - 0399 656 939