Improving Insomnia: Tips for a Better Night's Sleep

In today's society, sleep greatly affects a person's life. Lack of sleep, difficulty falling asleep, excessive dreaming, and shallow sleep all impact the quality of sleep, especially insomnia. Despite feeling tired, many people struggle to fall asleep, tossing and turning throughout the night. They stay awake until the early hours of the morning, only to wake up feeling groggy and fatigued. This kind of suffering significantly lowers the quality of life. So, how can we improve insomnia?

Don't sleep too late

People often find it easier to fall asleep when they go to bed early. However, staying up past midnight can make them more alert and make falling asleep difficult. Nowadays, people are often tired during the day, so it's better to go to bed early when they get home. The first signs of fatigue usually help people enter deep sleep, ensuring sleep quality. Suppressing these signals repeatedly can easily lead to insomnia. Therefore, it is recommended that people with insomnia symptoms try to fall asleep before 11 p.m.

Avoid consuming stimulating foods before bed

For people with poor sleep quality, even a small stimulus can cause insomnia. Therefore, those with insomnia should avoid consuming spicy foods, strong tea, coffee, etc., within 3-4 hours before bed. These foods can stimulate the mind, making it difficult to fall asleep.

Avoid drinking alcohol before bed

Alcohol has a sedative effect and can promote sleep. However, it also stimulates the gastrointestinal tract and can cause dry mouth, reducing sleep quality. People who drink alcohol before bed often wake up in the middle of the night. For those with insomnia, waking up in the middle of the night means they won't be able to fall back asleep, leading to insomnia.

Supplement nutrients to ensure sleep

There are many nutrients related to sleep, such as calcium, magnesium, and B vitamins. Therefore, if one's diet is consistently insufficient, it can lead to a lack of nutrients and insomnia. It is recommended to eat more whole grains to supplement vitamins and take calcium supplements to ensure sleep quality.

Exercise to improve sleep

Exercise can regulate a person's body and mind. Many people find it easier to fall asleep and have higher sleep quality after engaging in activities such as hiking or swimming for a long time. According to statistics, physically active individuals rarely suffer from insomnia, while those engaged in mental work often experience insomnia. This is mainly because physical activity can reduce mental stress, improve blood circulation, and allow the brain to fully relax during sleep.

Organize your life to improve sleep

People don't always have full control over their brains. Sometimes the brain does things that are beyond their control. Therefore, it is important to plan daily life in advance to reduce brain stress. For example, write down all the tasks for the next day on a piece of paper and put it in your bag, take out the clothes to be worn the next day and hang them outside, and complete all tasks on your phone or computer half an hour before bed, then shut them down. This will give the brain a state of complete relaxation without any reminders, ensuring sleep quality.

Create the perfect sleep environment

The bedroom should have softer and dimmer lighting compared to the living room. Before going to bed, close the curtains, soak your feet in warm water, drink a glass of water, use the bathroom, and turn off the lights. Creating a perfect sleep environment helps with sleep and improves insomnia.