5 Tips For A Good Night's Sleep

Sleep is very important for your wellbeing. However, the fast-paced lifestyle leads to a lack of sleep for many people, which adversely affects their overall health. 

Let's take a look at 5 tips from CHUS to help you fall asleep easier and improve your health!

5 tips for a good night’s sleep

1. Stop using smartphone, TV, and computer 1 hour before bedtime

The blue light from these electronic devices sends a false signal to your body; they make your brain think it's still daylight and you don't need to sleep. Specifically, melatonin, a type of hormone that acts as the body's "biological clock", will be produced less when you're exposed to light. Therefore, you should stop using these devices to allow melatonin to be naturally produced, thereby helping you sleep at the right time and improving the quality of your sleep.

2. Keep your bedroom space relaxing and comfortable

A relaxing space is essential for sleeping. Make sure your bedroom has minimal light (only use bedroom yellow light or no light). A dark bedroom is like a signal to your brain that it's time to sleep! In addition, pleasant scents in the space can also be very helpful. Before bedtime, you can try burning scented candles, diffusing essential oils, or hanging scented wax in the room. Be sure to choose scents of natural origin instead of synthetic ones, because only scents from these natural substances can truly have a positive effect on the nervous system, helping you feel more relaxed. Some suitable scents for sleep include lavender, ylang ylang, jasmine, frankincense, etc.

3. Take a shower before bed

Taking a warm shower helps stimulate blood circulation, creating a relaxing feeling for the body, and providing a deeper and more peaceful sleep afterwards. After showering, your body will also likely be surrounded by the scent of the shower gel, which will make you feel even more comfortable. However, avoid showering too late, specifically from 9 p.m. onward!

4. Limit drinking water close to bedtime

Drinking enough water helps enhance metabolism and keep the body feeling refreshed. However, you should not always drink water. Drinking too much water just before bedtime is the leading cause of nocturia, which affects the quality of sleep poorly. Our suggestion is that about an hour before bedtime, stop drinking water or drink only a small amount if you feel thirsty. This way, you won't have to wake up frequently to use the restroom at night.

5. Drink beverages that aids sleep

Instead of drinking too much water close to bedtime, try drinking some beverages that can help you relax, such as herbal tea, ginger tea, or hot chocolate in the evening, maybe 2 to 3 hours before bed. The compounds in these drinks, such as apigenin in chamomile tea, have sedative effects and can promote better sleep. Additionally, it's recommended to drink these beverages hot instead of cold to allow the beneficial compounds to be absorbed more effectively by your body.

Bottom lines

If you are having trouble sleeping at night, try applying the above small tips. They are all easy-to-use tips to naturally improve your sleep quality at home. However, if the lack of sleep persists and does not improve, you should consult a doctor.