How to maintain quality sleep at night?

Sufficient sleep recharges our bodies and brains, allowing us to stay focused, alert, and emotionally stable throughout the day. Conversely, chronic sleep deprivation can lead to various adverse effects, such as decreased productivity, poor concentration, and mood swings.Immune SystemWeaken.

This article will discuss effective ways to maintain a good night's sleep and foods that promote sleep. We will also recommend some health supplements that can promote restful sleep.

 

Related reading:Can melatonin improve sleep?

 

Methods to maintain restful sleep

1. Maintain a consistent sleep schedule

Maintaining the same sleep and wake-up times every day is very important, even on weekends. This helps regulate our body's biological clock, making it easier to fall asleep and wake up refreshed.

2. Create a soothing sleep environment

Creating a quiet and comfortable bedroom environment promotes better sleep. Keep the room cool, dark, and quiet. Use comfortable bedding and choose a high-quality mattress and pillows that conform to the curves of your spine.

3. Control the time spent using electronic devices.

Blue light emitted by electronic devices such as smartphones, tablets, and laptops can disrupt our sleep patterns. Therefore, avoid using these devices for at least an hour before bedtime. Blue light interferes with the production of melatonin, a hormone primarily responsible for promoting sleep.

4. Use relaxation techniques

Engage in relaxing activities such as reading, taking a hot bath, listening to soothing music, or practicing mindfulness and deep breathing exercises. These activities help signal to your body that you are ready for sleep.

5.Pay attention to daily lifedietHabit

Maintaining good daily eating habits is important, such as avoiding large meals before bed, limiting daily caffeine and alcohol intake, and paying attention to bodily reactions to various foods.

 

Beneficial for sleepfood

1.kiwi fruit

Kiwifruit is rich in antioxidants, vitamins C and E, serotonin, and folic acid, all of which help improve sleep quality. Studies show that eating two kiwifruit about an hour before bed can help improve sleep duration and depth.

2.cherries

Cherries are a natural source of melatonin, an important hormone that regulates the sleep cycle. Drinking a glass of 100% tart cherry juice or eating a handful of cherries before bed can improve sleep quality.

3. Almonds

Almonds are an excellent source of magnesium, which helps improve sleep quality and duration. Eating a small handful of almonds before bed can promote restful sleep.

4. Bananas

Bananas are rich in magnesium and potassium, which help relax muscles and promote deep sleep.

5.Oily fish

Omega-3 fatty acids found in fish such as salmon can improve sleep.

6.溫hotmilk

Milk contains tryptophan, an amino acid known for its ability to induce sleep.

 

Nutrients that help improve nighttime sleep

1. Melatonin

Melatonin supplements are widely used to improve sleep, especially for those experiencing jet lag or insomnia. It helps regulate the body's biological clock and can significantly improve sleep quality.

2. Magnesium

Many people know that magnesium supplements can calm the nervous system. They can relieve stress and anxiety, putting people in a more relaxed state conducive to sleep.

3. Valerian root

Valerian root is a herb with calming properties that can help relax and promote sleep.

4. L-Theanine

Theanine is found in tea and can relieve stress and improve sleep quality.

5. CBD

CBD is extracted from the cannabis plant. It has been popular for many years due to its potential benefits in relieving anxiety and improving sleep.

 

Maintain high qualityNighttime sleepHealthcare Recommendations

1. Viburnum – Extra Sweet Sleep Melatonin 5mg 300 capsules

   

This highly effective option helps you fall asleep faster and wake up refreshed. Each tablet contains 5 mg of melatonin, a natural hormone that helps regulate your sleep cycle. Just one tablet before bed is all you need for a good night's sleep. The product is manufactured to the highest standards to ensure it is safe and effective in improving sleep quality.

益處

• Promotes restful and restorative sleep
• Improvement of body functions

 

2. GNC – Melatonin 5mg 60 Vegetarian Tablets

   

This all-natural GNC melatonin vegan formula delivers a restful sleep unlike any other. A precise dose of 5mg melatonin regulates your sleep-wake cycle, allowing you to enter deep, peaceful sleep. Powerful natural melatonin ensures you wake up refreshed and ready to start your day. This product is specially formulated for vegans.

益處

• Regulating and restoring circadian rhythms
• Improvement of body functions
• Suitable for people who habitually stay up late and work overtime

 

3. Swisse – Ultiboost Sleep Formula 60 tablets

This sleep formula is specially developed for peaceful and restful sleep. The powerful formula combines natural ingredients such as valerian root, hops, and magnesium to help you relax. One capsule before bed delivers an unprecedented sleep experience. This innovative formula helps you say goodbye to restless nights and enjoy blissful sleep.

益處

• Contains powerful calming natural herbs
• Relieve nervous tension
• Helps you sleep naturally

 

4.Senlia – Valerian and Passionflower Extract 30 Capsules

Don't let stress control your life. This product is formulated with carefully selected natural ingredients to help relax and soothe anxiety. The unique formula blends herbs, vitamins, and minerals that work synergistically to help calm your mind and soothe your emotions. Passionflower, valerian, and chamomile will provide you with satisfying soothing effects.

益處

• Calm your emotions and relieve anxiety and mental tension.
• Increase deep sleep and improve sleep quality
• 12-hour long-lasting release

 

Conclusion

The importance of getting good sleep cannot be underestimated. Sufficient sleep not only enhances physical health but also improves memory and decision-making abilities. Simple methods such as maintaining a consistent sleep schedule, cultivating a relaxing bedtime routine, and improving the sleep environment can significantly improve sleep quality. Furthermore, try incorporating sleep-inducing foods and experimenting with sleep supplements. These practices will lead to a happier and more productive life.

Gogo Herbsis a fast-growing online health food shop in Hong Kong, offering quality health products to customers all over Hong Kong. We offer a carefully selected range of vitamins and minerals, herbal remedies and functional foods that are effective and pure for the overall health of our customers. These highly effective and pure products are all beneficial to the overall health of our customers.supplementsInvolving quality products from leading brands, our team of experts selects supplements for young and old people with mild or severe health challenges. All carefully selected supplements are safe and legally certified.

Related Products: