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After a tiring day at work, a good night’s sleep will help you feel more relaxed. But do you know how to help improve your sleep? Learn what sleep hygiene is with Cfis.edu.vn? 7 ways to sleep hygiene need to maintain.
What is sleep hygiene?
Sleep hygiene is the building of healthy daily habits that help us have a good night’s sleep and a comfortable mind during the day.
From having a good night’s sleep every day will help the mind always be relieved and comfortable. Thereby increasing work efficiency, quality of life is also improved.
Benefits of sleep hygiene
- Daily sleep hygiene habits will help you have a good night’s sleep and rest your brain after hours of study and tiring work. The level of concentration has also improved significantly since then.
- The balance of sleep helps the body adjust the diet, manage body weight effectively.
- At night, when you sleep well, it will help the blood vessels on the skin to completely expand, the oxygen supply to the skin will be full, self-healing, preventing and slowing down the skin aging process. Especially nourishes the skin around the eyes to be brighter.
- The habit of going to bed early and getting a good night’s sleep will help enhance the elimination of toxins by the liver, making the liver healthy. At the same time, it removes toxins and harmful bacteria from the body, helping to strengthen immunity.
7 ways to clean sleep
Avoid using stimulants
When using stimulants containing caffeine and nicotine will make the body uncomfortable and unable to sleep. Therefore, pay attention not to use alcohol near bedtime, this makes your sleep not deep and easy to wake up in the middle of the night.
Simple exercises such as cycling, jogging, … or yoga will help you relax after stressful working hours. The exercise helps the body move, the bones dilate, the breathing is regular will be an effective therapy to help you have a deeper sleep.
Limit daytime sleep
Too much daytime sleep will make you oversleep, the most appropriate nap time is about 15-30 minutes for the circadian rhythm to be stable and enough for the mind to relax. From there, your night’s sleep is also arranged in a reasonable and scientific way.
Relax before sleeping
Reading a book, or listening to soothing instrumental music to relax is also a way to soothe the spirit and put you into a deep sleep in the fastest and most effective way.
Exposure to natural light
Should be exposed to the sun in the most natural way to ensure the body is provided with the necessary vitamins. It also improves sleep leading to deeper and more restful sleep, thanks to its circadian rhythm regulation and mood-enhancing effects.
Create the ideal sleeping space
Regularly cleaning and taking care of the sleeping space is neat and clean, is also a way to help us feel comfortable and cool when sleeping. Prepare neat blankets and pillows, suitable room temperature and turn off all dazzling lights to make it easier to sleep.
Avoid foods that affect sleep
Foods containing a lot of fat will make you uncomfortable such as heartburn, indigestion, making it difficult to sleep. So, avoid eating too much or regularly eating greasy and hot spicy foods.
Above is a detailed article on what sleep hygiene is and 7 ways to maintain sleep hygiene that Cfis.edu.vn wants to send to you. Hope this information is useful to you.
Source: Sleep Hygiene, INADEQUATE SLEEP HYGIENE, SLEEP HYGIENE TIPS
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