The secret to deep sleep

Make your bed clean, don't eat sugary foods, don't drink coffee in the evening... you will easily have a good and deep sleep at night.

Sleep is the most important thing that everyone must do every day to restore energy for the next day. Getting enough sleep can help prevent many diseases and health problems. Otherwise, people will become exhausted and irritable.

In fact, many people take sleep for granted. They complain that how can they sleep when their favorite TV show is not over, work is not done, clothes are not washed, and children have to be looked after. Parents in particular often only sleep for a short time because children often wake up in the middle of the night or disturb adults when they are sleeping. So how can we get a deep sleep, even for a short time? Sleep experts give the following advice:

Wake up on time every morning

If you want to train your body to wake up on time without a clock, the first thing you need to do is set a fixed wake-up time. Many people do this by writing on their foreheads the time they need to wake up in the morning. This method was used during World War II and they never woke up wrong. Some people do the same thing, by tapping their foreheads 6 times when they want to wake up at 6am. This method really works.

Prepare the bed

The author of the article shares his experience as follows: "About a year ago, my husband and I made an important decision to buy a new bed. We switched from the bed that our parents bought for us 12 years ago to a king-size bed and added a mattress that can be customized to the softness and firmness on each side. Thanks to that, we have been able to sleep better in this new bed. Therefore, if you are having trouble sleeping, try to invest in good pillows and mattresses."

Avoid eating sugary foods (including starches) and protein late at night.

The food we eat can affect our sleep cycle. A full stomach can keep us from feeling sleepy. So if you want to sleep well at night, avoid eating sugary, protein-rich foods after 6pm.

Stop drinking coffee

It’s a vicious cycle when you drink coffee to relieve fatigue but after a sleepless night, you feel more tired. So give up coffee to get a good night’s sleep. This is not too difficult, just stop drinking coffee (especially in the evening) and your sleep cycle will return to normal.

Drink hot tea or take a hot bath

When we were young, our mothers often gave us warm milk and a warm bath at night. This is an effective way to relax. Giving a child a warm bath before bed will help them sleep soundly until morning. You can also apply this method to yourself.

20 minute nap

Napping for longer than 20 minutes can make it harder to fall asleep at night. A short nap around 3 p.m. can help you rejuvenate and fall asleep more easily that night.

Turn off the lights

If there is light coming into your room, even from a street lamp, it can cause you to wake up. Use an eye mask or add curtains to block out the light.

Exercise in the morning

Research shows that people who wake up and exercise in the morning find it easier to sleep well at night.

Turn off the TV

People often think watching TV helps them fall asleep, but in reality it will keep you awake all night.

Go to another room when you can't sleep

When you can’t sleep, go to another room and do something lighter than lying in bed. This will change your body’s state and help you feel more comfortable when you return to bed.

According to VnExpress