This is an automatically translated article.
Sleep plays an extremely important role to restore human health after a long day of work. According to health experts, sleep is considered a vital activity of humans: Helps to regenerate, restore labor strength, relax spirit, and feel comfortable.1. Choose the right sleeping position
Sleeping on your back is the best way to relieve insomnia because at this time the head, neck and spine are rested in a neutral position. Although not many people sleep with this position, doctors recommend that this is the best position for a good night's sleep. Sleeping on your side like a fetus can restrict breathing and make you feel sore joints or back pain in the morning. According to statistics, the position of lying on the side, bending the knees is quite common, with up to 41% of adults sleeping with the shape of a fetus. However, this pose is only recommended for pregnant women (because it improves blood circulation) but may not be good for the average person. Sleeping on your stomach is the worst position if you want a good and healthy sleep. It is difficult for the spine to maintain a neutral position when you lie on your stomach, thereby negatively affecting the back and neck. In addition, this way of sleeping can make you feel numb by putting a lot of pressure on joints and muscles.Trắc nghiệm: Bận rộn có ảnh hưởng đến sức khỏe của bạn không?
Cuộc sống hiện đại khiến chúng ta vì quá bận rộn mà quên chăm sóc sức khỏe cho chính mình. Ai cũng biết rằng lịch trình làm việc cả ngày có thể khiến bạn kiệt sức, nhưng cụ thể bận rộn ảnh hưởng thế nào tới sức khỏe? Hãy cùng làm thử bài trắc nghiệm dưới đây.
2. Create yourself a suitable sleeping space
A rough, old and poor quality mattress can be the cause of insomnia and poor sleep. Experts recommend that if you've been using a mattress for more than seven years, you should check it out to see if it still supports your sleeping position.Besides, you use cotton bed sheets because they do not cause itching. Another small tip is that you should use satin pillows instead of cotton because it creates a comfortable, cool feeling when lying on your cheek. The best room temperature to sleep is from 26-28 degrees Celsius. The bedroom needs to ensure air circulation.
3. Don't use electronic devices
Ánh sáng từ các thiết bị điện tử có thể khiến chất lượng giấc ngủ của bạn suy giảm
Many people have the habit of checking social networks or for entertainment before going to bed. Phones, televisions and computers influence and engage us.
They keep the brain awake, active and alert. So, to sleep better, you should not use electronic devices before going to bed. It is necessary to avoid these devices before going to bed because the light from them makes sleep quality worse and insomnia. Be against the internet if you've been up many nights because they only make your insomnia worse.
4. Get out of bed
Lying in bed, fidgeting and upset actually wakes your brain up. If you're having trouble sleeping, wake up and do something else like read a book or play sudoku (a puzzle game that sorts numbers based on combinational logic), and absolutely do not use your phone. When you feel exhausted, you will immediately want to go back to bed. You should also try sleeping on the sofa or go to another room to sleep, sometimes it works to improve insomnia.For a good night's sleep you should also apply the recipe that includes a little cane sugar and sea salt. Put this mixture under your tongue to help with sleep problems. Sugar has a calming effect while salt helps the body control adrenaline levels.
5. Lighten the bladder
You should not drink too much liquid before going to bed because you will have to wake up in the middle of the night due to the need to urinate. This disrupts deep sleep and can cause insomnia later. You should ease your bladder before going to bed to bring a feeling of comfort and relief.
Uống nhiều nước trước khi đi ngủ có thể làm bạn tỉnh giấc giữa chừng vì mắc tiểu
6. Say no to stress
An important way to get a good night's sleep is to get negative thoughts out of your mind. The sound of falling rain and soft music help you fall asleep easily and sleep soundly. If you are a worrier, avoid thinking about the day's happenings. Nor should you fantasize about scary or violent things. If you feel like you're getting too distracted, play a tune and let the music go.7. Change your sleeping position
Sleeping position is very important to create a good night's sleep. You need to make sure that you have kept your back straight and that the pillow is not too high or low. You should take care to avoid lying on your stomach and maybe try placing a pillow between your knees to keep your hips balanced.8. Try some relaxation techniques
Exercise: Research the exercises before going to bed, you can do light exercise for about 10 minutes. Meditation: This method has always been a way of relaxing the mind and avoiding stress, which has been favored by many people from generation to generation. However, to be able to meditate properly, you need to study and practice a lot. Go into a fantasy world: Try to imagine in your head the things that make you happy or dream about it. Try to think of your ideal day, happy memories or simply someone you love. Practice breathing according to the "4-7-8" method: First, put the tip of your tongue on the two front teeth and exhale completely. Then, close your mouth and inhale air from outside into your nose for 4 seconds and then hold your breath for 7 seconds. Finally, exhale completely through your mouth for 8 seconds. Repeat the above steps until you fall asleep.
Ngồi thiền là một trong những cách thư giãn giúp cảm thoải mái tinh thần
9. Forming a conditioned reflex
Set a bedtime and repeat this routine for 30 days, then your body will feel tired and know when to rest. If certain clothes make you uncomfortable, change out and wear whatever feels comfortable.10. Add some foods that support sleep
Low magnesium levels in the body can be the cause of insomnia. Some magnesium-rich foods such as spinach, avocados, nuts and some other products relax the nervous system and muscles, facilitating a good night's sleep. In addition, magnesium helps prevent leg cramps, one of the causes of waking up at night.Green beans are a food rich in amino acids and tryptophan that play an important role in maintaining a good night's sleep.
The chemical components found in kiwi also help you fall asleep easily, increase the time and quality of sleep, and minimize insomnia.
11. Control your eating
Control the amount of food consumed in the evening as it can cause you to be full and not sleep well. Avoid drinking alcohol or caffeine right before bed as they will cause sleep disturbances. Instead, you can take a warm shower, clean yourself, relax and drink a glass of warm milk.Psychological Health Clinic - Vinmec Times City International General Hospital has the function of examining, consulting and outpatient treatment of psychological and psychological health problems. With modern equipment, Vinmec Mental Health Clinic is currently cooperating with experienced professors and experts along with deploying psychological tests and intensive psychotherapy to serve the public. diagnosis and treatment, in order to bring the best treatment effect.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
