Do you feel sleepy in the morning but energetic at night? Do you face difficulty to fall asleep? It's time to improve your sleep quality! Sleep quality is especially important for a healthy life. Good sleep can make people feel energetic after getting up, but bad sleep will reduce immunity and concentration. Let's try the following 4 methods to improve your sleep quality!

1) Stay Away From Electronic Products 1 Hour Before Bedtime

  
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Under normal circumstances, melatonin (sleep hormone) helps the body adjust the circadian rhythm by inhibiting the secretion of melatonin during the day and producing melatonin at night. Blue light from various electronic devices will inhibit the secretion of melatonin in the body. Therefore, it is advisable to stay away from mobile phones, computers, and televisions one hour before going to bed. It is better to apply a mask or pick up a book to read during that time!

2) Drink A Cup Of Warm Milk 2 Hours Before Bedtime

    
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Studies have shown that tryptophan (amino acid) in the milk can calm your mood and help you to fall asleep because it can be converted into serotonin and melatonin in the human body after absorption. Besides, it also promotes calcium absorption. However, it is not recommended to go to bed immediately after drinking milk because it will increase the burden of digestion and hurt the stomach.

3) Use Lavender Essential Oil

  
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Lavender could help in sleeping, relieve stress, and eliminate anxiety, so it is often made into essential oils. Essential oils can be used in many ways, such as humidifiers, aromatherapy machines, essential oil candles, and others. You should be noted that if you use these methods to sleep, make sure that you will not cause fire or electric shock. You could drop lavender essential oil on the pillow so that you can sleep with a light lavender fragrance. If you drip too much, you will be choked and you can’t sleep.

4) 4-7-8 breathing method

This 4-7-8 breathing method comes from a doctor at Harvard University in the United States, which helps to relax and sleep faster! 

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It should be noted that it is not necessary to focus too much on the seconds; otherwise, the consciousness will be more spiritual. You should slowly relax your mind while breathing. If can't hold it for so long, you just need to do your best and adjust the seconds yourself.

After understanding these methods, remember to try these methods before going to bed tonight!

Source: Healthline | Healthline | Healthline | SleepFoundation.org

Cover Photo: Pxfuel | Healthista