Insomnia leads to fatigue, daytime sleepiness, and, if prolonged, can affect mental health while increasing the risk of metabolic disorders, cardiovascular issues, and diabetes. Individuals experiencing insomnia should adopt certain weekly habits to enhance sleep quality.

Wake up at the same time each morning

Individuals with insomnia should set an alarm and wake up at 6 AM or earlier if possible throughout the week. Adhering to a consistent sleep and wake-up schedule helps establish a scientific circadian rhythm, improving sleep quality. Waking up around 6-7 AM each morning also promotes a feeling of comfort and better focus.

Stay hydrated

Immediately after personal hygiene, drink a glass of warm water to rehydrate after a long night's sleep. Adults should ensure an intake of 2-2.25 liters of water daily to aid digestion and maintain a stable sleep-wake cycle. Avoid drinking too much water in the evening close to bedtime to prevent disturbing sleep.

Drinking a glass of warm water in the morning is good for health. *Photo: Ngoc Pham*

Get 10 minutes of morning sun exposure

Sun exposure is one way to help the body establish a proper circadian rhythm. Getting out in the sun also provides essential vitamin D, lifts your spirits, and boosts daily energy for work.

Balance protein, complex carbohydrates, and fiber at breakfast

A breakfast balanced with protein, complex carbohydrates, and fiber helps you feel full longer, stabilizes bowel movements, and improves sleep quality. Supplementing with omega-3 and magnesium-rich foods like salmon and nuts also supports good sleep. Suggested items for those with insomnia include: oats, honey, bananas, nuts, whole-wheat bread, peanut butter, green vegetables, brown rice, and eggs.

Exercise regularly

Gentle exercise for at least 30 minutes each week helps achieve longer and deeper sleep. This is because physical activity reduces stress and anxiety. Exercise also increases body temperature, which then drops, inducing sleepiness. Physical activities such as swimming, walking, cycling, and yoga are beneficial for people with insomnia as they increase serotonin levels (a neurotransmitter that regulates mood and the sleep-wake cycle).

Limit alcohol consumption

Avoiding alcohol three hours before bedtime and limiting intake to two drinks per day for men and one drink per day for women benefits overall health, particularly sleep.

Avoid blue light exposure 90 minutes before bed

Daytime sunlight helps synchronize the biological clock, signaling when the body needs to rest and wake up. Conversely, blue light from phones, computers, or televisions has wavelengths that inhibit melatonin, increase heart rate, and raise body temperature, leading to difficulty falling asleep, restlessness, and reduced sleep duration. Ninety minutes before bed, electronic devices should be avoided. Instead, engage in activities like meditation, mindfulness, or deep breathing to promote better sleep.

Anh Chi (According to Eating Well)