Nowadays, many young people or those who are getting older often suffer from insomnia. Young people are affected by playing with their phones, which cuts into their sleep time, while older individuals experience poor sleep quality due to certain physical factors. So, what can be done before bed to improve sleep quality?
Flaxseed
Flaxseed can be called a "natural mood booster," rich in Omega-3 and fatty acids. When you encounter obstacles in life and feel down, try sprinkling two tablespoons of flaxseed on your soothing oatmeal before bed. It might have an unexpected positive effect.
Warm Milk
The idea that drinking warm milk before bed helps with sleep is well-known. This is because milk contains tryptophan, which acts like an amino acid to produce a calming effect. Calcium helps the brain make full use of this tryptophan. Pouring warm milk into a bottle can evoke a sense of childhood comfort, gently telling you, "Relax, everything is fine."
Vinegar
If a person is under prolonged stress, the body produces a large amount of lactic acid, leading to stress-induced fatigue. Acetic acid not only inhibits the production of lactic acid but also accelerates its oxidation, eliminating or reducing stress-induced fatigue and helping you fall asleep more easily.
Pre-Sleep Exercise
Exercising before bed can significantly improve sleep quality and even help promote sleep, reducing the likelihood of insomnia. Therefore, doing some exercise before sleep is highly effective. So, what types of exercises are suitable before bed? Essentially, any exercise that isn't too intense, such as boxing or sprinting, can be done before sleep.
Warm Water Face Wash
Washing your face with warm water before bed can also help improve sleep quality and even reduce the likelihood of illness. This is because washing your face with warm water promotes facial blood circulation and helps relax the brain's nerves, both of which are beneficial for alleviating insomnia.
Don’t Eat Too Much Before Bed
Don’t eat too much for dinner, and avoid eating anything, especially snacks, half an hour before bed. Snacks contain many additives, and consuming too much can lead to an accumulation of toxins in the body, which is detrimental to health. Additionally, the body’s metabolic functions slow down during sleep, making it harder to detoxify.
Soak Feet with Vinegar to Promote Blood Circulation and Sleep
When soaking your feet, traditional Chinese medicine recommends adding herbs, but not everyone is suitable for this. Generally, young people don’t need to add herbs; a bit of white vinegar can help relieve fatigue and improve blood circulation. Of course, it’s best to use hot water, and massaging the soles of your feet while soaking can enhance the effect.
