If you find yourself cannot fall asleep or stay asleep all night? You might be of the victim of insomnia. It is very common to suffer from sleeping disorder due to work pressure and insufficient exercise. Some people may rely on sleeping pills to sleep better; however, it does not solve the problem and it will lead to dementia and slow brain activity. So, you want to improve your sleep, follow these 5 healthy habits may make a difference!
1) Drink non caffeinated tea before sleep
Drink a cup of decaffeinated warm tea before going to bed, such as chamomile tea, yarrow tea or lavender tea, to help calm down, relieve stress and tension, naturally fall asleep and enjoy good sleep quality.
2) Put down your mobile device
Whether it is your mobile device or tablet, their screens are the source of blue light which will increase melatonin levels of your body. As a result, it will affect your circadian rhythms and cause more difficulty with your sleep. To improve your sleep, expert suggested that we should avoid looking at mobile device or tablet two hours before sleep.
Alternatively, it is better to read or carry out some self-care activities, such as applying mask, shaving.
3) Stretch before going to sleep
Since exercise will increase adrenaline levels, heart rate and body temperature, it is not recommended to exercise two or three hours before sleep. However, a slow stretching exercise before sleep can relax your body and mood, improving your sleep quality.
4) Avoid booze before sleep
People might think that drinking can help you fall asleep easier. However, excessive drinking before sleep will suppress the rapid eye movement (REM), shorten the deep sleep time and make your sleep lighter. If you want sleep better, you definitely should avoid booze before sleep.
5) Add magnesium rich food in your diet
Magnesium is a mineral contained in many foods. It can not only lower blood pressure, improve constipation problems and anti-inflammatory, but also calm the nervous system, relax the body and mind. If you want to improve your sleep easily, you should add magnesium-rich foods in your diet, such as bananas, cheese, avocado and etc.
