Tips for your better sleep

"Sleep is a natural tonic" that can eliminate fatigue, maintain healthy metabolism, and strengthen the immune system. Sleep also has a significant impact on our mental health. Lack of sleep can lead to irritability and mood swings. Adequate sleep helps regulate our emotions and feelings. It can also improve cognitive function, memory consolidation, and the ability to focus and concentrate.

Lack of sleep often makes people feel anxious and anxious, and reduces immunity, which can lead to various diseases, such as: obesity, endocrine disorders, reduced immunity, accelerated aging, and induces nervous system and cardiovascular and cerebrovascular diseases, psychological diseases...

So How much sleep do you need?

Everyone needs different sleep. On average:
● Adults need 7 to 9 hours
● Children need 9 to 13 hours
● Toddlers and infants need 12 to 17 hours
If you often feel tired during the day, you may not get enough sleep.

The most common causes of insomnia are:

● Stress, anxiety, or depression
● Noise
● A room that is too hot or too cold
● An uncomfortable bed
● Alcohol, caffeine, or nicotine
● Illegal drugs such as cocaine or ecstasy
● Jet lag

Good habits to help you fall asleep quickly

1. Avoid caffeine and tea intakeWhen caffeine is consumed, it affects neurotransmitters in the brain, such as dopamine and norepinephrine, which keep people awake and alert. This stimulating effect may interfere with the process of falling asleep. Melatonin is a hormone secreted by the pineal gland, which increases at night and helps regulate the body clock and promotes sleep. Caffeine may inhibit the release of melatonin, making it difficult to fall asleep.
2. Maintain a regular sleep scheduleTry to go to bed and get up at the same time every day, which helps regulate your body clock and makes it easier for you to fall asleep and wake up.
3. Pay attention to your diet:Don't go to bed when you are too hungry or too full. In particular, avoid eating a large meal in the hours before bedtime. An upset stomach may keep you awake.
4. Reduce blue light exposure:Stop using electronic devices, such as mobile phones, tablets, and computer screens at least one hour before bedtime, as blue light can inhibit the secretion of melatonin and affect sleep.

5. Exercise moderately:Perform regular aerobic exercise, such as brisk walking, swimming, or cycling, but avoid strenuous exercise within a few hours before bedtime. For some people, good sleep habits alone are not enough to achieve good sleep quality. If you need some extra help to get a good night's sleep,  consider trying the supplements and herbs to promote sleep.

The Following Supplements And Herbs Can Help You Sleep Better:

1. Melatonin

Melatonin is a hormone produced naturally by the human body that is mainly secreted at night and helps regulate the sleep-wake cycle. Supplementing with melatonin can help adjust the biological clock and improve sleep quality, especially for people with jet lag or sleep rhythm disorders.


Magnesium is an important mineral that is involved in hundreds of biochemical reactions in the body, including neuromuscular relaxation. Magnesium supplements can help relax the body and reduce anxiety, thereby promoting better sleep.

3. 5-HTP 

5-HTP is a metabolite of tryptophan, which is a precursor to making serotonin, a neurotransmitter involved in mood and sleep. 5-HTP supplements can increase serotonin levels and help improve sleep.

4. L-Theanine

L-Theanine is an amino acid found in tea leaves that has relaxing and anxiety-reducing effects, helping to improve sleep quality without causing drowsiness.

5. Valerian root

Valerian root is a traditional herb often used to improve sleep. It has a mild sedative effect that helps to fall asleep and improve sleep quality.

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