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4 ways to sleep well and prepare for a new day full of energy

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4 ways to sleep well and prepare for a new day full of energy

There are many people who always feel tired when they wake up, which makes their new day become lifeless. So what is how to sleep well for a new day full of energy? Let's learn together with Ru9 about how to sleep well to help you have a refreshing and excited spirit through the article below. Let's get started!

1. If you want to sleep well, do the following - Balance the natural sleep cycle:

Balibrating your natural sleep cycle is one of the ways to sleep better every day. If you maintain a regular sleep schedule, you will feel much more refreshed and energized than if you slept the same amount of time but at different times. Even if you are too busy, you should only change your sleep schedule within an hour or two.

  • Try to go to bed and wake up at the same time every day: This helps set your body's internal clock each person. Going to bed and waking up on the same day helps to optimize the quality of your sleep. When you get enough sleep, you will wake up naturally without an alarm. This is one of the ways to sleep well that everyone should pay attention to apply.

  • Avoid oversleeping on weekends: Usually, after a stressful and tiring working week, people will have a sleep mentality compensate. However, this is something to avoid when it comes to sleeping in order to have how to sleep well effectively. When you sleep all day on the weekend, it will affect the biological clock that has been established in the body before. This can cause insomnia, making it difficult to sleep the next night. If you really want to make up for it, you should just take a nap during the day. This allows your body to fall asleep without disrupting your natural sleep-wake rhythm.

  • Planning a good nap: Although napping is a good way to make up for lost sleep, if you having trouble sleeping at night, napping can make things worse. A good nap usually lasts 15-20 minutes.

  • Fighting drowsiness after dinner: If you feel sleepy before bedtime, do light activity so your body can conscious. Don't go to bed or you're more likely to wake up in the middle of the night and have trouble getting back to sleep.

if you want to sleep well do the following
Benefits of a good night's sleep

2. Light exposure control:

Melatonin is a hormone that occurs naturally when exposed to light that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it's dark making you sleepy. In contrast, this substance is released less when there is more light and makes you more alert. Here is a way to adjust the light to help you sleep better:

During the day:

  • Sun exposure in the morning: Light exposure as close to the time you wake up as possible. You can sit and drink coffee outside or have breakfast by the window. Sunlight on your face helps your partner to grow up.

  • Spend a lot of time outside during the day. Try being physically active in sunlight, exercising outside, or walking your dog during the day instead of at night. This is one of the effective ways to sleep well for you.

  • Let as much natural light into your home or workspace as possible: You can keep the curtains and blinds open during the day to let in the sun. At the same time, you should move your desk closer to the window to catch the light.

At night:

  • Avoid bright screens within 1-2 hours of bedtime: Blue light emitted by phones, tablets … affect sleep. You can minimize this impact by using devices with smaller screens, reducing the brightness, or using software that changes the light.

  • Say no to late-night TV: Not only does the light from the TV suppress melatonin, but many programs stimulate more relax. Instead, try listening to music or audio books.

  • Dark sleeping space: Use curtains to block light from windows. At the same time, you should turn off all light-emitting electronic devices. This is a good way to sleep you should apply.

  • Use a night light if you need to wake up during the night: If you need a little light to move around safely For safety, try installing a dim night light in the lobby or bathroom, or use a small flashlight. This will make it easier to get back to sleep.

if you want to sleep well, follow these steps
Some tips to help you have a good night's sleep

3. Eating science for deeper sleep

Your eating habits also affect the quality of your sleep. Here are some points you need to know to get a better night's sleep:

Limit caffeine and nicotine: You might be surprised to learn that caffeine can cause ten to ten to ten years of sleep problems twelve hours after drinking. Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke near bedtime. The way to sleep better every night comes from limiting the use of foods and drinks with caffeine and nicotine.

Avoid large meals at night: You need to eat dinner early, and avoid heavy foods for two hours before ready for bed. Spicy or acidic foods can cause stomach problems and heartburn.

Avoid drinking before bed: One ​​of the ways to sleep well is to limit alcohol before bed .

Avoid drinking too much liquid in the evening. Drinking a lot of water can make you need to go to the bathroom a lot at night. This affects your sleep.

Cut down on sugary and starchy foods: Eating a lot of sugar and starches can trigger nighttime alertness and pulls you out of the deep, restorative sleep.

Eating healthy improves sleep quality

4. Experience how to sleep well with high-class foam mattress from Ru9

If, after you've done all of the above, you still can't find a way to get a good night's sleep, you need to reconsider your sleeping mattress and sleeping pillow . Using a poor quality mattress or an old mattress is also one of the reasons why you don't get a good night's sleep.

One ​​suggestion for you is to use all kinds of products made from foam materials that are "hot" on the market today for sleep care. Ru9 - A company specializing in sleep is a pioneer in launching a line of advanced foam pillows and mattresses. Currently, Ru9's product lines are being interested by many customers.

if you want to sleep well, do the following
Experience how to sleep well with Ru9

Foam mattress is made from 100% high performance foam with outstanding features such as: optimal support according to body curves. From there, your body is always cherished and keeps the spine straight. Furthermore, the bottom layer thick mattress creates stability for the mattress. helps to aid in motion separation and you won't be woken up by people's movements next to you.

In addition to foam mattress, line memory foam pillow - Niu Ru9 pillow also has outstanding features compared to the market. Thanks to the advanced Graphene Foam material, the pillow has optimal head and neck support. Soft and breathable pillow creates a comfortable feeling for the person lying down. Cleaning the Niu pillow is also extremely easy thanks to the convenient zip lock design.

Hopefully this article helped you learn how to sleep well, helping you find a way to sleep well for yourself. Also, if you can't find it mattress store If you buy quality pillows and mattresses, Ru9 will be a suitable choice. for you. You can try combining the foam mattress and Niu pillow duo from Ru9 to get an effective way to sleep well for yourself. Please contact us immediately via website www.ru9. vn to order any products!

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