Going to bed at the right time and exercising during the day can be beneficial for your health. However, if you have difficulty falling asleep, it could be due to overexercising or other factors such as stress, diet, and hormonal imbalances. To improve your sleep quality, it is important to reassess these factors and adopt relaxation techniques before bedtime.
Moderate exercise between 9-10 p.m. can be helpful if you are used to going to bed around 11 p.m. However, opt for gentle activities such as walking, stretching, or meditating rather than high-intensity exercises that can be stimulating. Incorporating sleep-promoting foods and beverages into your evening routine can also aid in improving sleep quality. Herbal teas like chrysanthemum tea, longan-red apple-goji berry tea, astiso tea, or Panax notoginseng tea can help relax your body and mind. Dishes that promote relaxation such as pork heart stewed with lotus seeds or chicken egg porridge with millet seeds can also aid in improving sleep quality.
For those looking for additional support, oral supplements like blueberry and ginkgo biloba extracts have been shown to enhance blood flow to the brain which can help prevent insomnia, headaches and memory issues. By incorporating a combination of relaxation techniques, sleep-promoting foods and supportive supplements, you can create a holistic approach to improving your sleep quality and overall well-being.