This easy way to sleep at night will help improve your spirit and health after a day of work and study. Sleeping well will help you have a relaxed mind and clear brain activity. However, some people have sleep disorders such as difficulty sleeping, insomnia, etc., which will affect other parts of the body and brain. Here are some easy ways to fall asleep at night to fall asleep the fastest.
Some easy ways to sleep at night
Turn off blue light 1 -2 hours before bedtime sleep
Sleep is an important physiological activity, helping the body rest and restore health, especially the body is always full of energy. Therefore, the quality of sleep will affect our quality of life. To have a good night’s sleep, deep sleep helps improve your mood, especially clear thinking and wise decisions. You should turn off blue light about 1 – 2 hours before going to bed.
Practice yoga and meditation
Stress will make it difficult for you to fall asleep. Therefore, meditating or practicing yoga is also a way to help you calm your mind, relax your body and especially improve sleep quality.
Yoga exercises will help you learn how to count your breath and move your body flexibly, bringing mental peace and relieving stress extremely effectively. In addition, this method can positively impact sleep parameters such as quality as well as sleep efficiency and duration.
Similar to yoga, maintaining a meditation habit will help you sleep better.
Listening to relaxing music
Music can help you relax and can significantly improve sleep quality, and can even be used to improve chronic sleep disorder syndrome. A study of 24 young adults demonstrated that music promotes deeper sleep.
Exercise
Regular exercise is not only beneficial for your health, it also helps increase sleep duration and sleep by promoting serotonin production and reducing levels of cortisol, the stress hormone. straight. Besides, you need to maintain an exercise routine with moderate intensity. Exercising with high intensity or too much can affect sleep quality such as insomnia.
In addition, choosing the time to exercise is also important.g is very important. You should exercise in the morning after waking up and limit exercise at the end of the day to avoid difficulty sleeping. You can choose some activities such as jogging, walking, cycling, tennis.
Using essential oils
Essential oils have a relaxing effect, relieve stress, etc. will help improve sleep quality and sleep duration. Some popular essential oil scents that have a positive impact on sleep include: lavender, damask rose, mint or lemon and orange properties.
Limit drinks containing stimulants
Substances contains stimulating caffeine found in drinks such as chocolate, coffee, soft drinks, energy drinks, etc. This substance has the effect of fighting fatigue and stimulating alertness, especially negatively affecting the quality of sleep.
At the same time, the impact of caffeine is different for each person, but you need to limit caffeine consumption at least 6 hours before going. sleep. Instead, you can drink a soothing tea like chamomile tea to improve your sleep and relax more.
Read books, magazines
You can read any book you love or learn about a certain field, this helps you sleep easier. Especially for children, reading before going to bed will promote longer sleep. However, you need to understand the difference between reading paper books and reading electronic books.
E-books emit blue light when read on information devices such as iPad, Smartphone,..this will reduce melatonin. Low melatonin levels will make it difficult to fall asleep and make you feel tired the next day. Therefore, you should choose to read paper books to relax and improve your sleep.
Adjust your sleeping position
Good sleep quality may depend on your sleeping position. Normally, there are three sleeping positions that help you fall asleep: lying on your stomach, lying on your side, and lying on your backa.
However, some people have the habit of lying on their back which will help them have better sleep quality. Research has shown that this is not the best sleeping position. Because it can lead to airway obstruction, sleep apnea and snoring.
How long does a sleep cycle last?
According research from AASM, the first sleep cycle has the shortest duration and lasts from 70 – 100 minutes. Normally, a sleep cycle will go through 4 sleep stages:
- Stage 1 – Fall asleep: This is the first stage of sleep that will take place within 1 – 5 minutes. The main characteristics in this stage will include slow movements of breathing, brain waves, and gradually relaxing muscles.
- Stage 2 – Light sleep: This is the middle stage of sleep accounting for 50% of sleep duration, about 10 – 60 minutes or longer after each cycle. At this time, body functions gradually decrease such as brain waves slowing down, heart rate, breathing rate slowing down and eyes not moving. At this time, the sleeper has a drowsy consciousness and cannot see anything as soon as they open their eyes.
- Stage 3 – Deep sleep: This is a deep sleep stage that is very difficult to fall asleep, lasting about 20 – 40 minutes. At this time, heart rate, breathing rate and brain waves are more regular. In particular, this is an important stage that plays a decisive role in whether you have a good night’s sleep or not.
- Stage 4 – Dreaming: Usually lasts 10 – 60 minutes and is the stage where dreams appear. At this time, the brain processes information and converts experiences into memories. In addition, this sleep also helps you strengthen your creativity and problem-solving skills. However, if you suddenly wake up at this stage, your body will fall into a state of nervousness and disorientation.
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However, at each age there will be a different number of sleep cycle requirements, specifically:
| Degree age | Number of cycles | Corresponding sleep time | ||
| From 0 – 3 months old | 9 – 11 cycles per day | 14 – 17 hours | ||
| From 4 – 12 months old | 8 – 10 cycles per day | 12 – 16 hours | ||
| From 1 – 2 years old | 7 – 9 cycles per day | 11 – 14 hours center;”>6 – 8 cycles per day 400;”>From 6 to 12 years old | 6 – 8 cycles per day | 9 – 12 hours |
| From 13 – 18 years old | 5 – 7 cycles each day | 8 – 10 hours | ||
| From 18 – 60 years old | At least 5 cycles | at least 7 hours | ||
| From 61 – 64 years old | 5 – 6 cycles | 7 – 9 hours | ||
| Over 65 years old | 5 – 6 cycles | 7 – 8 hours |
Hope the above information will be useful for you with the desire to improve deep sleep more.
Kim Dung
