Sleeping well contributes to good health...

Sleeping well contributes to good health...

Before going to bed tonight, we have some non-secret tips to share so that everyone can sleep soundly and comfortably.

Many people face problems such as sagging skin, dark circles, and premature aging. They search for various expensive skincare products, but these symptoms persist. The real cause of these symptoms is insufficient sleep.

Sleeping well naturally stimulates the production of melatonin hormone, which is crucial for our body.

Here are some tips for good sleep:

1. Sleep in a completely dark room. There should be no electronic devices that emit light in the room. Bright light interferes with the natural release of melatonin and disrupts the sleep-wake cycle. Keep only a small night light to turn on when necessary, such as when going to the bathroom at night. Avoid using the bright bathroom light at night. If you cannot avoid light in your bedroom, use a sleep mask, especially if you live in a city.
2. Help your body distinguish between light and dark. Open the curtains and let in natural light in the morning, every day. This helps to set your body's internal clock. At night, keep your bedroom completely dark to let your body know that it's time to sleep.
3. Avoid using electronic devices such as TVs, mobile phones, or anything that emits electromagnetic waves while sleeping. These devices stimulate your brain and interfere with the natural production of melatonin.
4. Set a consistent sleeping and waking time every day, including on weekends, to allow your body to establish a circadian rhythm of sleep-wake cycles. Aim to fall asleep no later than 10:30 pm, as around 11 pm to 1 am is when the hormone cortisol is released, which increases alertness and interferes with the body's natural sleep-wake cycle. This is also the time when the pineal gland stops producing the sleep-inducing hormone melatonin, which can make it harder to fall asleep. Additionally, if you don't fall asleep by this time, toxins can be reabsorbed into the liver and bloodstream, which can have negative effects on your health and accelerate aging.

Sleep for an appropriate amount of time, which may vary from person to person but should be around 6-8 hours on average. If you don't get enough sleep, your sleep debt will accumulate, and you'll feel even more tired the next day.

Do not compensate for lack of sleep by sleeping late. It's not good for your health because your body's sleep cycle is already disrupted.

Avoid using loud alarm clocks, which can wake you up abruptly and disturb your sleep. If you sleep well, your body will naturally wake up at the right time."

Bedtime Behavior:

1. For those who enjoy thinking and contemplating, they may try writing down their thoughts before bed to help organize their ideas and prevent the brain from being too stimulated.
2. Relax before bed by listening to music or calming instrumental sounds, or natural sounds. Practice breathing or meditation and avoid loud or stimulating music or songs with lyrics that can keep the brain awake. Also, avoid activities that may make you feel alert before bed, such as reading exciting books or watching stimulating TV shows.
3. Avoid exercising 2-3 hours before bedtime. If you have difficulty sleeping, it is recommended to exercise in the morning and avoid strenuous activities at night.
4. Do not attempt to work at least one hour before bed and try to finish your tasks for the day. Organize your schedule well to avoid anxiety before bedtime.
5. Taking a warm shower before bed (not hot water) can make it easier to fall asleep. It's also recommended to use the bathroom before bed to reduce the likelihood of waking up in the middle of the night.

Healthy food before bed:

1. Eat food high in L-Tryptophan, which helps produce melatonin and serotonin to aid in sleep, such as fish, beans, squash, bananas, and grains.
2. Avoid foods or snacks high in sugar before bed because it raises and drops blood sugar levels, causing difficulty falling and staying asleep.
3. Avoid drinks with caffeine or alcohol, especially in the evening, such as coffee, tea, soda, and alcohol. Although alcohol can make you drowsy, it can cause sleep disturbances later in the night.
4. Do not overeat or eat spicy food, as it makes digestion difficult and causes discomfort.
5. Avoid being overweight, which contributes to sleep apnea and makes it difficult to sleep comfortably.

Sleeping:

Pre-sleep beauty tips:

1. Since the sleep time is a period when the body can repair and rejuvenate the skin, it is important to prepare the skin by starting with cleansing the face thoroughly and nourishing it with moisturizers that are suitable for the skin type, including applying eye cream.
2. Sleep on your back to prevent wrinkles, facial swelling, and to help breathe easier and relax your muscles.
3. Use a soft pillow made of smooth fabric, such as silk, to prevent wrinkles and damaged hair.

Ensure the room temperature is comfortable and well-ventilated, and the bed is neither too hard nor too soft.

Consulting a doctor to delay aging is recommended.

f all methods have been tried and failed, hormone adjustments, vitamin and mineral supplements, and some types of dietary supplements may need to be added. Additionally, balancing the body through natural or alternative medicine methods such as acupuncture to adjust internal balance can help with sleep and rejuvenate the skin at the same time.

Special thanks to: http://www.goosiam.com/

From the Gastrointestinal System Center, Vibhavadi Hospital.