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10 cách giúp trị mất ngủ có thể làm tại nhà
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Th5
Mất ngủ có thể gây ra rất nhiều rối loạn và ảnh hưởng tiêu cực đến sức khỏe và chất lượng cuộc sống. Dưới đây là 10 cách trị mất ngủ bạn có thể thử làm tại nhà:
- Điều chỉnh thói quen ngủ: Tạo một thời gian ngủ đều đặn hàng ngày và tuân thủ nó kỷ luật. Đảm bảo bạn đi ngủ và thức dậy cùng một thời gian mỗi ngày, bao gồm cả cuối tuần. Điều này giúp cơ thể và não bộ của bạn điều chỉnh vòng cung cấp năng lượng và giấc ngủ một cách tốt hơn.
- Tạo một môi trường ngủ thoải mái: Đảm bảo rằng phòng ngủ của bạn yên tĩnh, mát mẻ và tối tắt. Sử dụng rèm cửa hoặc bức màn để chặn ánh sáng từ ngoài. Hạn chế tiếng ồn bằng cách sử dụng tai nghe hoặc máy phát âm thanh để phát nhạc nhẹ hoặc âm thanh tự nhiên như tiếng mưa hay tiếng sóng biển.
- Thực hiện thể dục đều đặn: Tập thể dục có lợi cho giấc ngủ. Tuy nhiên, hãy tránh tập thể dục trong khoảng 2-3 giờ trước khi đi ngủ, vì việc tăng cường hoạt động có thể làm tăng mức độ sôi động của cơ thể và khó cho bạn thư giãn.
- Thực hiện thực hành thư giãn: Trước khi đi ngủ, hãy thực hiện các hoạt động thư giãn như đọc sách, nghe nhạc nhẹ, tắm nước ấm hoặc thực hiện kỹ thuật thở sâu và thiền định. Điều này giúp tâm trí và cơ thể thư giãn và chuẩn bị cho giấc ngủ.
- Điều chỉnh chế độ ăn uống: Tránh thức ăn nặng và uống nhiều cafein hoặc đồ uống có chứa chất kích thích vào buổi tối. Thay vào đó, hãy chọn thực phẩm giàu tryptophan như cá, thịt gà, chuối, hạt và sữa, bởi tryptophan là một chất cần thiết để sản xuất melatonin – hormone giúp điều chỉnh giấc ngủ.
- Giới hạn sử dụng điện thoại di động và thiết bị điện tử trước khi đi ngủ: Ánh sáng xanh từ màn hình điện tử có thể ảnh hưởng đến chu kỳ giấc ngủ của bạn. Hạn chế sử dụng điện thoại di động, máy tính, máy tính bảng và các thiết bị điện tử ít nhất 1 giờ trước khi đi ngủ.
- Hạn chế uống rượu và thuốc lá: Rượu và thuốc lá có thể gây rối loạn giấc ngủ và làm cho giấc ngủ không sâu. Hạn chế việc uống rượu và tránh hút thuốc lá trong giờ gần giấc ngủ để cơ thể có thời gian khỏe mạnh và thư giãn trước khi vào giấc ngủ.
- Sử dụng kỹ thuật thư giãn và tập trung: Có nhiều kỹ thuật thư giãn và tập trung như yoga, thiền định và kỹ thuật thở sâu có thể giúp giảm căng thẳng và lo lắng, tạo điều kiện cho giấc ngủ tốt hơn. Thực hiện các bài tập này trước khi đi ngủ để giúp cơ thể và tâm trí thư giãn.
- Sử dụng các phương pháp giảm căng thẳng: Căng thẳng và lo lắng có thể góp phần vào mất ngủ. Thử sử dụng các phương pháp giảm căng thẳng như massage, aromatherapy, hoặc tắm nước nóng để giúp thư giãn và chuẩn bị tâm trạng để đi vào giấc ngủ.
- Thảo dược và thuốc tự nhiên: Một số thảo dược và thuốc tự nhiên có thể giúp cải thiện giấc ngủ. Ví dụ, valerian root, lavender, và camomile được sử dụng như các chất an thần tự nhiên và có thể giúp bạn thư giãn và tạo điều kiện cho giấc ngủ tốt hơn. Tuy nhiên, trước khi sử dụng bất kỳ loại thuốc nào, hãy tham khảo ý kiến của bác sĩ hoặc chuyên gia y tế.
Trên đây là một số các giúp bạn có giấc ngủ ngon có thể áp dụng ngay tại nhà, chúc bạn có giấc ngủ ngon!
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