Sleep plays an essential role in the process of recovery and improving overall health, helping us maintain optimism and be ready for all activities.

Quality of sleep directly affects quality of life. If you have good and deep nights of sleep, your spirit will become refreshed, your thinking will be flexible and you will make more accurate decisions.

Achieving quality sleep is not a difficult task, please apply the 17 simple ways to sleep well shared in this article!

17 Ways to help you sleep faster and easier

To improve sleep quality and fall asleep quickly, apply the 17 effective methods below:

Supplementing the "miracle" mineral Magnesium

Magnesium, an essential mineral involved in more than 300 enzymatic reactions in the body - not only plays an important role in the production of melatonin and hormones, but is also key to better, deeper sleep.

Studies show that forms of magnesium such as magie glycinate và magie L-threonate Highly effective in improving sleep quality and duration.

Effects of Magnesium on the nervous system, muscles and sleep:

  • Magnesium is an indispensable ingredient for those who regularly participate in physical activity or exercise. It helps reduce inflammation, enhance nerve conduction and support rapid muscle recovery, thereby reducing pain or discomfort. This not only soothes muscles and restores overall health, but also enhances nightly sleep.
  • Magnesium contributes to regulating the nervous system, reducing stress and anxiety, helping to reduce symptoms associated with sleep disorders such as sleep apnea, insomnia and restless legs syndrome. Thereby creating conditions for a quality and peaceful sleep.

Although you can find magnesium glycinate and magnesium L-threonate in many foods. However, supplementation alone from the daily diet will not be enough to meet the body's needs.

Choosing safe magnesium supplements such as Triple Magnesium Professional Recovery is very necessary. The product is specially designed to optimize muscle function, protect the nervous system and cardiovascular system - helping to minimize the feeling of fatigue and pain after each workout session, thereby supporting mental and physical health. physically healthy.

When the body is restored and relaxed, deep sleep cycles are created more smoothly, thereby effectively improving sleep time and quality.

Adjust room temperature

Changes in body temperature are a natural part of the sleep cycle - decreasing as we fall asleep and rising again when we wake up. To fall asleep faster, adjust the room temperature to a cool level, about 18-21 degrees Celsius (64-70 degrees Fahrenheit) before going to bed. This will help you achieve good sleep and be energetic the next day.

Do not use electronic devices 1-2 hours before bed

To enhance sleep quality, it is extremely important to limit exposure to blue light emitted from electronic devices such as phones, tablets and computers.

You should stop using these electronic devices at least 1-2 hours before bed, because blue light has the potential to negatively affect your natural sleep cycle, making it difficult for you to fall into deep sleep.

Choose the correct sleeping position

This is a good sleeping method that you should apply to get the best and deepest sleep. Lying on your back is considered the ideal method, helping the head, neck and spine rest in a neutral position, thereby minimizing the risk of insomnia.

On the contrary, the side sleeping position is quite popular, accounting for 41% (in adults it can cause breathing problems, joint pain and back pain after waking up.

Lying on the stomach is considered the least ideal position, negatively affecting the back and neck. Furthermore, this position also creates great pressure on joints and muscles, which can lead to a feeling of paralysis.

Thus, choosing the correct sleeping position not only helps improve sleep quality, but also protects the health of the spine and muscular system.

Choosing the right sleeping position will help you sleep well, sleep deeply and not cause symptoms of headaches, neck and shoulder pain... when you wake up.

Read light books and stories

Reading books or magazines before bed is a method used by many people to improve sleep quality. However, choosing between paper books and e-books needs to be carefully considered.

E-books emit blue light, which can inhibit the production of melatonin and hormones - extremely important for sleep regulation, leading to insomnia and affecting the next day's mood. For this reason, paper books are a better choice for reading before bed, helping your mind relax and falling asleep quickly.

Don't drink coffee after 5 p.m

Caffeine is a powerful stimulant that can affect natural sleep cycles, disrupting the body's ability to fall into deep, peaceful sleep.

Avoiding drinking coffee and caffeine-containing products in the evening helps the body relax and sleep better, without being affected by stimulants.

This method not only helps you relax and recover after a long, tiring day, but also enhances your health and refreshes your spirit for the new day.

Apply the 4-7-8 breathing method

This method is developed based on yoga breathing techniques, which helps reduce stress, relax the whole body and slow down breathing so you can easily fall asleep.

Here are the steps:

  • Prepare: Lie on the bed in the most comfortable position, placing your tongue behind your upper front teeth.
  • Start: Exhale forcefully through your mouth, making a sound that sounds like you're hyperventilating.
  • Breath in: Breathe deeply through your nose while counting from 1 to 4.
  • Hold your breath: Holding your breath, count from 1 to 7.
  • Expiratory: Exhale slowly through your mouth, counting from 1 to 8.
  • Repeat this cycle 3 times, completing a total of 4 breathing cycles.

This method helps slow down breathing, regulate the nervous system and bring a feeling of relaxation, helping you fall asleep quickly and not wake up in the middle of the night.

Prepare warm blankets and soft mattresses

To fall into a deep sleep and not wake up in the middle of the night, a comfortable bed with soft blankets and pillows is an indispensable factor. Besides, maintaining cleanliness by regularly replacing pillowcases and bedsheets not only contributes to personal hygiene, but also significantly improves your sleep quality.

A clean, soft bed will help you fall asleep easily

Do light exercise

Gentle exercise not only improves physical health, but also brings significant benefits to the mind and psychological balance. This activity helps stimulate blood circulation, reduce stress and help you sleep better.

Taking time for gentle exercise, yoga or walking about 1-2 hours before bed will help regenerate energy and spirit, supporting a good and peaceful sleep.

Develop correct and sufficient sleep habits

Establishing proper sleep habits and getting enough sleep is an important key for you to form a natural sleep cycle. A good sleep routine, combined with an ideal sleep environment, not only helps you recover mentally after waking up, but also enhances your overall health.

Think about the things that make you cheerful and happy

Before falling asleep, take a few minutes to think about the fun and happy moments of the day. This process helps build an optimistic mood, through which you can sleep better and welcome a new day with a fresh, energetic spirit.

Drink a cup of hot tea to relax your mind

Sipping a cup of hot tea is an extremely simple way to sleep well, helping you relax your mind and easily fall asleep. Especially herbal teas such as chrysanthemum tea, mint tea... not only have a soothing effect on the body but also help improve sleep quality at night, helping you quickly get rid of stress and fatigue. of a long day.

Create this habit for yourself to improve your health and spirit, and enjoy the great benefits it brings.

A cup of hot tea helps relax your mind and body, making it easier for you to sleep faster and more deeply

Use essential oils

Essential oils with their gentle fragrance and relaxing effects are a great choice for improving sleep quality.

Diffusing essential oils like lavender, orange or peppermint before going to bed not only helps purify the air, but also has health benefits such as reducing stress and improving mental clarity, helping your mind to be purified. and easily fall into deeper sleep.

Use a warm night light

The warm light from the night light contributes to creating a relaxing space, helping you adjust your body's natural circadian rhythm and quickly fall asleep gently. From quality sleep, you can regenerate energy and be more vibrant the next day.

Create the ideal sleeping environment

Before going to bed, you should create an ideal environment, ensuring the following criteria include: Quietness, closed space/no light, no noise or other annoying factors.

You can create an ideal sleeping environment by using blackout curtains, white noise machines to mask noise... When you have better sleep, you will wake up in a relaxed mood. and a clear mind to be ready for a new good day.

"Lightens" the bladder

To improve sleep quality, one of the methods recommended by health experts is to reduce pressure on the bladder before going to bed.

Lightening your bladder not only helps you avoid the inconvenience of waking up in the middle of the night to go to the bathroom, but it also contributes to maintaining a deep and continuous sleep cycle, optimizing recovery and recovery. Regenerate energy for the body.

This is especially important in supporting the body's natural cycles, helping to enhance sleep quality and improve overall health. Therefore, a simple habit such as limiting drinking lots of water after 7pm is an important step in ensuring a more peaceful and deep night's sleep.

Limit naps

In today's busy life context, napping is often seen as a good solution to compensate for fatigue. However, napping too much, especially for more than 20-30 minutes or in the late afternoon, can affect the quality of sleep at night.

To ensure uninterrupted nighttime sleep, you may consider limiting the length and timing of your naps. This helps regulate the body's natural circadian rhythm, thereby improving sleep quality at night.

Take a warm bath before bed

An effective way to sleep well that you cannot ignore is to take a warm bath before going to bed. This process helps your body relax after a long, tiring day of work, while also promoting a feeling of sleepiness. Thanks to that, you can easily fall into deep sleep, thereby improving your health and spirit for the new day.

Taking a warm bath helps blood circulation and relaxes the body after a tiring day, which helps you sleep faster and better.

Avoid "bad" foods

To improve sleep quality, choosing daily supplements is also extremely important. Studies have shown that consuming "bad" foods - including foods high in sugar, saturated fat, and caffeine - can be especially harmful, disrupting natural circadian rhythms. of the body and stimulates nerve activity, thereby affecting sleep quality. So how to protect your precious sleep?

Limiting the consumption of these foods before bed will help your body easily enter a resting state, thereby improving your mood and improving sleep quality.

A balanced diet, prioritizing foods that support sleep such as chia seeds, avocado, warm milk or supplements containing Magnesium... will contribute to a good night's sleep.

Avoiding eating "bad" foods at night will help you sleep faster and more deeply

The key to a good night's sleep is not too complicated, but lies in your daily habits. From daily Magnesium supplementation, adjusting your living space, choosing light quality to nourishing your mind and body - every step you take is towards the ultimate goal: falling into a deep and restorative sleep. Comprehensive body recovery!

Listen to your body, that's the way to help you sleep better - where every morning you wake up will be a new day full of vitality and joy!


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