Dr. Nguyen Huu Khanh, a neurologist at the Neuroscience Center, Tam Anh General Hospital Ho Chi Minh City, notes that holiday travel, social activities, irregular meals, or late nights can lead to fatigue and poor sleep quality. Here are some ways to improve sleep during holidays.

Relax before bed

After a day of activities, dedicate 30-60 minutes to transition your body to a resting state. Avoid planning, working, or engaging in stimulating conversations right before bed. A warm bath, gentle music, reading, or light stretching can promote relaxation and aid sleep.

Eat a moderate dinner, limit alcohol

Overly large meals or eating too close to bedtime can cause bloating and discomfort, affecting sleep quality. During holidays, eat a moderate dinner, prioritizing easily digestible foods. Avoid coffee, strong tea, energy drinks, and alcohol in the evening. If hungry, have a light snack at least one hour before bed. Opt for a small portion like half an apple, one egg, or a handful of nuts.

Having a few walnuts before bed can help you sleep well. Photo: Bao Bao

Limit phones and electronic devices

After a day of activities, many people review photos, videos, or browse social media. Screen light and stimulating content keep the brain alert, making it difficult to fall asleep. Therefore, stop using phones and tablets at least one hour before bed, and keep devices away from the bed.

Keep the bedroom cool, dark, and quiet

Bedrooms should have a comfortable temperature, limited light, and minimal noise. If staying in a hotel or new accommodation, use blackout curtains, earplugs, or adjust the room temperature to your preference for comfort.

Practice slow breathing exercises

A few minutes of breathing exercises can help clear your mind after a day of activities. Slowly inhale through your nose, then gently exhale through your mouth, maintaining a steady, soft rhythm. Focusing on your breath reduces attention on stressful thoughts, creating a relaxed state before sleep.

Dr. Khanh advises against self-medicating with sleeping pills or tranquilizers for temporary sleep difficulties after a few days of holiday activities. If insomnia is persistent, recurrent, or accompanied by headaches, dizziness, daytime sleepiness, reduced concentration, or mood changes, patients should consult a neurologist to identify the cause.

A doctor attaches electrodes to perform polysomnography, recording sleep abnormalities in a patient. Photo: Tam Anh General Hospital

Doctors may prescribe polysomnography, which records multiple sleep parameters simultaneously, detecting disorders like sleep apnea, abnormal movements, or movement disorders that impact sleep quality, thereby guiding appropriate treatment.

Trong Nghia