There are many causes of sleep disorders.
Some of us have the habit of working at night or early in the morning.
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1. Arrange the lighting system in the house
Light has a certain impact on your sleep quality.
If there is not enough natural light, you can arrange a suitable lighting system, such as a UV lamp or a box-shaped light with gentle shine.
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2. Wake up on time every day
Changing your wake-up time can help you go to bed earlier.
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3. Adjust sleep time earlier
Instead of trying to go to bed earlier than usual, you should slowly adjust your bedtime.
4. Do not drink coffee or tea in the evening
Caffeine can affect your sleep.
If you can’t live without caffeine, you can slowly cut back on your caffeine intake during the day by setting a 6-hour break between cups of coffee, and not drinking coffee about 6 hours before bedtime.
When you need to find something to sip in the evening, you can choose to drink warm milk or herbal tea, chrysanthemum tea… These are also drinks that help you sleep better.
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5. Limit blue light
Watching TV, surfing on your phone, tablet, laptop… before bed can make it difficult for you to fall asleep.
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6. Gentle exercise
Exercising during the day can help you sleep more easily at night.
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7. Adjust room temperature
Room temperature is related to sleep regulation.
Photo: Pexels/Karolina Grabowska
8. Build a routine before bed
These pre-bedtime habits can help your brain recognize when it’s time to go to sleep.