Ways to Sleep Better

According to the instructions of doctors at Bach Mai Hospital, the following ways will help you sleep better:

Moderate physical exercise is one of the ways to help sleep better - Photo: TRUC PHUONG

Respect the "biological clock"

Try to go to bed and wake up at the same time every day, even on weekends. This helps reinforce your body's natural circadian rhythm.

If you need to catch up on sleep, try not to sleep for more than 20 - 30 minutes during the day to avoid disrupting your nighttime sleep.

Spend 30-60 minutes before bed doing relaxing activities that help prepare your body and mind for sleep: take a warm bath, read a paper book (avoid e-books or tablets), listen to soft music with soothing sounds, practice meditation or deep breathing exercises, drink a glass of warm milk or caffeine-free herbal tea.

Optimize your bedroom

Dark: Make sure your bedroom is dark enough, using blackout curtains if necessary. Even the smallest amount of light can affect melatonin production.

Quiet: Minimize noise by closing windows, using earplugs or a white noise machine if needed.

Cool: Maintain a comfortable bedroom temperature, around 26 - 28°C. Temperatures that are too hot or too cold can make it difficult to sleep.

Comfort: Make sure your mattress and pillows are comfortable and support your body well.

Blue light control

Stay away from smartphones, computers, tablets, and televisions at least 1 hour before bedtime. The blue light emitted from these devices inhibits melatonin production.

If you can't avoid it, use night shift/reading mode on your device or use blue light blocking glasses.

Limit stimulants

Avoid caffeine after 2-3pm. The effects of caffeine can last for several hours.

Limit alcohol, especially in the evening. Although alcohol may make you feel sleepy initially, it often disrupts sleep later on.

Exercise regularly

Get moderate physical activity, at least 30 minutes a day, on most days of the week.

The best time to exercise is in the morning or early afternoon.

Avoid strenuous exercise close to bedtime (at least 3-4 hours before bedtime), as this can increase body temperature and stimulate the nervous system, making it difficult to sleep.

Stress Management

Learn to relax and deal with stress effectively.

Arrange work reasonably, avoid taking on too many tasks at once.

Don't bring work or worries to bed.

RED RIVER

Source: https://tuoitre.vn/cac-cach-de-ngu-ngon-hon-20250621105508515.htm