Insufficient sleep leads to fatigue, impacting skin and cardiovascular health while diminishing concentration and memory. To achieve quality sleep, developing healthy evening habits is crucial.

Relaxation

Elevated levels of the stress hormone cortisol can compromise sleep quality. Incorporating relaxation into your evening routine helps reduce stress, setting a positive mindset for restful sleep. Consider activities such as: reading, watching a movie, playing games with family, listening to music, practicing yoga, meditating, or taking a walk.

Stay hydrated

Dehydration negatively affects mood and can induce stress, ultimately diminishing sleep quality. Drink one glass of warm water after dinner and one to two hours before bed to aid digestion. If you consume alcohol or caffeine during the day, increase your water intake to prevent dehydration from disrupting sleep.

Eat a healthy dinner

Enjoying a nutritious and healthy dinner can boost energy, stabilize blood sugar, and promote better sleep. Meals rich in complex carbohydrates (like brown rice, whole grains), lean protein (such as fish, eggs, or chicken), and green leafy vegetables help prevent sudden energy fluctuations.

Eating chicken in the evening helps you feel full longer and has less impact on blood sugar. *Bui Thuy*

Reduce afternoon caffeine

Caffeine can take approximately 5-8 hours to metabolize, varying by individual. To avoid unwanted alertness, limit coffee and other caffeinated beverages after 4 PM. Instead, opt for herbal tea, fruit juice, or yogurt, which can provide energy and support good sleep.

Avoid alcohol

Alcoholic beverages can lead to fatigue and poor sleep quality. Alcohol may lower blood sugar and cause dehydration from increased nighttime urination, making deep sleep difficult. If you choose to drink alcohol, consume it in the morning or midday, and ensure you hydrate adequately closer to bedtime.

Maintain consistency

Your circadian rhythm governs your sleep-wake cycle. Striving to go to bed and wake up at consistent times each day helps your body establish a regular sleep schedule. This consistency makes it easier to fall asleep and wake up feeling refreshed.

Avoid screens

Light emitted from smartphone and television screens can inhibit melatonin production, the hormone regulating sleep. Artificial light from bulbs also alters circadian rhythms, contributing to sleep difficulties. Therefore, turn off electronic devices at least one hour before bed and ensure your bedroom is dark to allow your brain to relax and melatonin levels to rise.

Stretch

While high-intensity exercise boosts blood circulation, gentle activities like yoga, cycling, or walking help stretch muscles, activate the parasympathetic nervous system, and promote relaxation.

Anh Chi (Source: Eating Well, Health)