Tips to improve your sleep
For those of you who can't sleep well...
Introduction
Have you ever had the experience of "I can't fall asleep even after getting into bed" or "I try to fall asleep but I stay awake"? Sleep is essential for good health, but if you have trouble falling asleep, stress builds up and affects your daily life.
So, this time, we will introduce some methods to help you fall asleep more easily, for those who have trouble falling asleep at night.
1. Establish a regular routine
Going to bed and waking up at the same time every day will help regulate your body clock, making it easier to fall asleep naturally. It's also important not to sleep too late on the weekends.
2. Turn off your smartphone and PC one hour before bed
The blue light emitted from smartphone and PC screens suppresses the secretion of hormones that promote sleepiness, so it is recommended that you take time to relax before bed, such as by reading or doing some light stretching.
3. Relax in a warm bath
Taking a long soak in a lukewarm bath (38-40°C) will gradually lower your body temperature, making it easier for you to naturally fall asleep. Don't just take a shower, try to make sure you soak in the bathtub.
4. Make your bedroom comfortable
It is also important to create a good environment for sleep.
- Room temperature should be kept between 16 and 20°C, and humidity between 50 and 60%.
- Make the space as dark and quiet as possible
- Choose the right pillow and mattress for you
5. Relax with some gentle stretching and deep breathing
Doing some simple stretches and deep breathing before bed will help relax your body and make it easier to fall asleep naturally. In particular, focusing on slow, abdominal breathing will help calm your mind and help you fall asleep more easily.
summary
If you have trouble falling asleep, we recommend taking a look at your lifestyle and bedroom environment. By limiting your smartphone use and adopting relaxing habits, you should be able to gradually improve the quality of your sleep.
Start trying these things today and enjoy a good night's sleep!
