How to sleep well without taking sedative?

If the insomnia is mild, not related to pathology such as anxiety or depression, you can apply some measures to improve sleep below:

Maintain a scientific sleep schedule: Sleep and wake up on time every day. If you have trouble sleeping, do not try to sleep more the next day to make up. Compliance with the schedule every day will help the body get used to the biological rhythm, like a natural switch, supporting deeper and more complete sleep.

Relax before sleeping: Take about 30 minutes before sleep to make your body comfortable and comfortable. You can practice yoga, listen to music, read books or perform light activities to make natural drowsiness appear.

Not lying in bed for too long when you can’t sleep: If you’re bald for more than 30 minutes without sleep, leave the bed. This is because the brain is easy to create a link between beds and insomnia, making it even more awake. Instead, you can do light things like reading or watching movies and just returning to the bed when you are really sleepy.

Avoid caffeine drinks: limit caffeine consumption after 2 pm, because the sale time of this substance lasts about 7-8 hours. If you drink a cup of coffee in the afternoon, the amount of caffeine remaining in the body will be large enough to affect the night’s sleep.

Limit the use of alcohol before sleep: Do not drink alcoholic drinks at least two hours before going to bed, as they can interrupt sleep, making it easier for you to wake up in the middle of the night and feel tired the next morning.

Reduce stimuli before sleep: Reduce light in the bedroom by half, turn off the TV and large audio devices, put the phone away to limit the effects of blue light – a factor that causes sleep disorders.

It should be noted that if the insomnia lasts prolonged, can cause physical weakness, reduce the ability to focus at work, increase the risk of accidents, and are dangerous factors leading to serious diseases such as depression, diabetes, high blood pressure, heart attack, stroke or dementia. Timely intervention will help you avoid negative effects and improve the quality of life.