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Improving sleep quality with sleeping pills is only a temporary solution. Instead, you should choose a simple diet and lifestyle for long-term sleep control without causing any health effects.
1. Choose sleep-friendly foods
Eating well helps improve interrupted sleep, dozing, but prolonged digestion can also interfere with a good night's sleep. To solve this problem, you need to choose a time to eat before evening and eat a light dinner of 500 calories or less. In the meal should have at least one of the foods such as chicken, lean meat, fish will have the effect of reducing the desire to snack at midnight.
At the same time, you should avoid eating spicy foods at dinner. Dishes with garlic, cayenne pepper, or other heat-inducing spices can cause heartburn or indigestion. In addition, you should also limit eating foods that create gas in the morning to avoid bloating, affecting the quality of work.
Ăn thực phẩm cay nóng có thể khiến bụng bị ợ nóng và khó tiêu
2. Bedtime snacks - Great alternative to sleeping pills
A carb-rich late-night snack like crackers with fruit or toast with jam will help stimulate a brain chemical called serotonin, which improves sleep. You can also choose protein-rich snacks as an option for a good night's sleep. Although it almost does not change serotonin levels, it will create a feeling of relaxation, a feeling of fullness that will facilitate a good night's sleep, avoiding restless sleep or waking up in the middle of the night.
Functional foods like 5-Hydroxy-L-tryptophan, or 5-HTP are advertised as stimulating serotonin levels in the brain, creating a good night's sleep, avoiding waking up from sleep. Okay . However, its safety has not been proven, so it is best to supplement your body with serotonin naturally with carb-rich snacks.
3. Refrain from eating snacks when you wake up in the middle of the night
Snacks help improve sleep, however, if you have to get up in the middle of the night to eat before you can go back to sleep, you should change the way you choose to eat snacks. Whether it's due to hunger or habit, the best way to change is to break the eating cycle. You should try to eat more during the day and stop feeding the stomach every time sleep is interrupted. Instead, you should choose to drink a glass of water, read a book, etc. to eliminate cravings. You need to maintain two weeks to break this habit of eating snacks when you wake up in the middle of the night.
Uống nước những lúc đói để làm giảm cảm giác thèm ăn
4. Exercise to relieve stress
Stress is the most common cause of insomnia. How to reduce stress and anxiety is the next solution to improve sleep, in which the best way is exercise. A study from Stanford University in healthy people with mild insomnia found that those who exercised twice a week for at least 40 minutes fell asleep faster and slept about 45 minutes more deeply than those who did not exercise. exercise.
Physical activity also helps you deal with daily stress and prepares your body for a state of rest, ready for a good night's sleep. Vigorous exercise should be done at least 6 hours before bedtime, and at least 4 hours apart from light-intensity exercise.
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Reference source: webmd.com
