5 tips to help you have good, quality sleep

According to MSc.BS.CK2 Kieu Xuan Thy, Deputy Head of Facility 3, Ho Chi Minh City University of Medicine and Pharmacy Hospital, insomnia is the result of many factors related to physiological and psychological health.

In middle-aged and elderly people, production of the hormone melatonin – which helps regulate sleep cycles – begins to decrease. At the same time, at this age the body no longer needs as much time to recover as when young or due to living habits, the amount of sleep also gradually decreases.

In addition, factors such as stress from work, family and health problems are also important causes affecting sleep quality.

To protect sleep in particular and physical and mental health in general, Dr. Thy encourages actions and habits that everyone, especially middle-aged and elderly people, should do, including:

Avoid staying up late and overworking

Starting to sleep too late or working too hard will waste energy, disrupt the biological clock and affect sleep.

Keep your sleeping space quiet and cool

A comfortable sleeping space without strong light or noise will help the body easily relax and sleep better.

Do gentle exercises

Nutrition, qigong or tai chi help circulate blood and balance the body, thereby helping to achieve deep and stable sleep.

Limit exposure to electronic screens before bed

Blue light from devices such as phones and computers can reduce the body’s melatonin production, causing difficulty sleeping.

Establish a regular sleep routine

Trying to go to bed and wake up at the same time every day helps regulate your body’s circadian rhythm, gradually building better quality sleep.