Tips to help you sleep deeply

Deep sleep, also known as slow-wave sleep, is a stage of sleep that helps a person feel alert and energetic when waking up. It also helps enhance memory and concentration, improve cardiovascular health and the immune system. The deeper you sleep, the higher your ability to maintain health and energy.

Not getting enough deep sleep can come from irregular sleeping habits, staying up late or napping a lot, which reduces the need for sleep at night. Some ways below help you sleep well and improve overall health.

Adjust sleeping habits: Maintain a fixed sleep schedule, go to bed and wake up at the same time every day, including weekends, avoid taking long naps. Staying alert and sleeping less during the day helps you sleep more easily at night.

Increase daytime activity: Regular exercise also makes you feel good, but avoid too close to bedtime, you should finish exercising at least two hours later. Do not exercise intensely within 4 hours before going to bed.

Morning sunbathing: Exposure to morning light induces a feeling of falling asleep earlier in the evening and waking up earlier in the morning. Adults should have a habit of sunbathing at certain hours of the day to stabilize the body’s biological clock. Circadian rhythm is an important factor related to the ability to fall asleep and improve sleep quality.

Create a comfortable sleeping environment: The bedroom needs to be dark, quiet and airy, with soft pillows and blankets. Take a warm bath about 90 minutes before bed to relax and stimulate sleepiness.

Limit caffeine and alcohol: Alcohol and caffeine negatively affect deep sleep. Taking these stimulants late in the evening can cause unnecessary alertness. People who drink also easily wake up many times during the night and have fragmented sleep. To sleep well and deeply, avoid using caffeine after 4:00 p.m. If you must drink alcohol, drink moderately and in moderation, and drink plenty of water after drinking alcohol.

Drug testing: Some medications such as antidepressants, or diuretics can affect sleep. People who are taking some of the above medications and find it difficult to sleep should talk to their doctor to adjust the dosage or change to another suitable medication.

Supportive technology: Some devices emit forms of electricity, vibration, sound or light, white noise that helps you fall asleep faster. People who have difficulty sleeping can try different sounds to find a comfortable one and suitable light to stimulate sleepiness.