Some Ways To Ensure A Good Night's Sleep

14:38' 04-07-2018
Your efficiency and alertness in the day is directly affected by how well you sleep at night. It is worth taking some steps in the evening to make sure you sleep well.

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    Meat and cheese

    Meat and cheese are rich in proteins and the amino acid tryptophan. Proteins help you feel full for longer periods of time, without getting a craving for midnight snacks. Tryptophan helps you sleep well.

    Kiwi fruits

    Research has shown that eating two kiwi fruits within an hour before going to bed for one month makes it easier to fall asleep, and sleep better. Their high levels of vitamins C and E are able to regulate neural connections in the brain and boost serotonin production that is beneficial to sleep.

    Cherry juice

    A study by Louisiana State University found that drinking two glasses of cherry juice helps you sleep 90 minutes more each night. The red coloration ingredient in cherries, proanthocyanidin, increases the production of tryptophan.

    Hot shower

    Taking a hot shower or soaking in a hot tub in the evening will help relieve stress, relax joints and muscles, and stabilise blood sugar levels, all helping you to sleep better.


    Walking in the evening is better for your health than in the morning, because it helps you relax your mind and relieve stress. For this reason, light exercise in the evening helps you sleep more soundly.

    Open the window

    Studies have shown that cold temperatures can turn white fat into brown fat. The brown fat helps you burn excess fat during your sleep. Opening the bedroom window a little in the evening can activate brown fat.

    Yoga and meditation

    Spend a few minutes doing yoga or mindful meditation before you go to bed, to relax muscles and remove your worries.


    Reading books is the best way to relax, rather than playing games, listening to music or watching movies. Spending as little as 15 minutes reading before bed is enough to relax your mind and reduce stress.

    Phung Nguyen



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Keywords: cherry juicegood night's sleepkiwi fruits

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