How to overcome restless sleep?

Your symptoms may be sleep disorders. This is a condition of interrupted sleep such as difficulty falling asleep, not sleeping deeply, waking up in the middle of the night, sleeping too much, leading to poor sleep quality, negatively affecting health, spirit and life.

The cause is often due to stress, unscientific living habits such as using the phone before bed, and an uncomfortable sleeping environment. Health problems such as chronic illness, weakness, stress, depression, sleep apnea, and medication side effects can also cause this condition.

If you have a long-term sleep disorder that affects your health, you should go to a hospital with a neurology specialist as soon as possible. Besides treatment prescribed by your doctor, you can apply the following tips to help improve sleep quality.

Create regular sleep habits to establish the body’s biological clock. Maintaining a fixed sleep schedule, going to bed and waking up at the same time every day even on weekends helps regulate your circadian rhythm, helping you fall asleep more easily and wake up more refreshed.

Create a comfortable sleeping space by keeping the room quiet, airy, and well-lit. Use curtains, eye masks to limit light, and earplugs or a white noise machine to help reduce ambient noise. Choose the right mattress and pillow to help your body relax more while sleeping.

Control stress because this is the main cause of sleep disorders. You can practice relaxation techniques such as meditation, deep breathing, journaling, listening to soft music, taking a warm bath, to relax your mind and prepare for a good night’s sleep.

Avoid using electronic devices Before bed helps limit blue light exposure. These types of light can interfere with the production of melatonin – the hormone that regulates sleep. Do not use electronic devices at least 30 minutes before bed.

Exercise gently Before going to bed, do light exercises such as yoga, stretching or meditation to help your body and mind relax, making it easier to fall asleep. Avoid vigorous exercise within 2-3 hours before bed, because they stimulate the body, making you unnecessarily alert.

Use some drinks that have a sedative effect and support the production of hormones that regulate sleep.

A cup of warm honey Provides energy to the brain during sleep, replenishes glycogen stored in the liver. Honey contains tryptophan which is a precursor to melatonin – a hormone that helps regulate sleep.

Heart tea Lotus supports sleep thanks to the ingredients nuciferin and nelumbin, which help calm nerves and reduce stress and anxiety.

Cinnamon tea increases serotonin and melatonin levels. These are two hormones that create a feeling of relaxation and sleepiness. Cinnamon also helps increase blood circulation, provide adequate oxygen to the brain, helping to sleep easier and deeper.

Mint tea Helps relax the nervous system and muscles, reducing feelings of anxiety and stress.

Turmeric milk Rich in tryptophan, it stimulates melatonin production, fights inflammation, and relaxes the nervous system, helping you sleep easier.

People with insomnia should not arbitrarily use sedatives without a doctor’s prescription. Avoid alcohol and caffeine. Add natural nutrients from blueberry and ginkgo biloba to increase blood circulation to the brain, reduce stress, thereby helping the body relax and sleep well.