Insomnia is a common condition that many people experience. There are many causes of difficulty sleeping, from physical factors such as illness to psychological factors such as stress and anxiety.
Smita Patel, a neurologist in the US, believes that the following methods can help the body recover after a sleepless night, according to the health website Verywell Health .
Eat healthy
When the body is tired due to lack of sleep, we often feel hungry and crave high-calorie foods. This is a natural reaction of the body to seek energy to compensate for what was lost during the lack of sleep.
When you have insomnia, you should choose healthy foods such as whole grains, green vegetables, fruits...
Instead of snacking on sugary foods, choose healthy foods like whole grains, vegetables, fruits, and nuts.
These foods provide sustained energy, helping the body feel alert and reducing feelings of fatigue.
In particular, foods rich in omega-3 such as salmon and tuna also help improve brain function and reduce inflammation.
Consume caffeine properly
Caffeine cannot replace healthy, productive sleep, but it can boost energy, reduce sleepiness, and improve mood.
Caffeine abuse can cause unwanted side effects such as anxiety, difficulty sleeping, rapid heartbeat, and even addiction.
Do not abuse coffee when tired due to insomnia
Experts recommend that we limit our daily caffeine intake to a moderate level, around 400 mg.
In particular, caffeine is not a substitute for sleep. If you often feel tired, prioritize improving the quality of your sleep instead of relying on caffeine alone.
Exercise regularly
When we exercise, the amount of blood circulating in our body increases, providing more oxygen to the brain. This helps improve cognitive functions such as learning, memory and concentration.
Not only that, exercise also stimulates the production of serotonin - a neurotransmitter that has the effect of improving mood. Thanks to that, we feel happier, more optimistic and effectively reduce stress.
Just 30 minutes of exercise a day is enough to bring significant benefits to mental health.
Close your eyes and rest
A short nap, usually just 10 to 20 minutes, is an effective way to recharge your body and mind, especially when feeling tired or stressed.
However, sleeping too short (only 5 minutes) will not be enough for the body to rest, while sleeping too long (about 30 minutes) can make us feel drowsy and have difficulty sleeping at night.
Although it is no substitute for a good night's sleep, a short nap still has many significant benefits. Research shows that short naps help reduce stress, improve health, and enhance concentration and memory.
Source: https://thanhnien.vn/can-lam-gi-sau-mot-dem-mat-ngu-185241031223150866.htm
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