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Know how to choose the time to wake up every day, will have a good night’s sleep

People who lose sleep at night often do not have health abundantly the next day. Their bodies are often tired, affecting work productivity as well as daily activities.

Should not be subjective

Doctor Nguyen Thi Hong Lan, Head of Internal Medicine Department – Hospital for Tropical Diseases (HCMC), advises: Insomnia is a form of insomnia. sleep disorders with many different forms, such as: difficulty falling asleep, often waking up early despite not getting enough sleep, not being able to return to normal sleep…

According to Dr. Lan, insomnia can be caused by many reasons. Even though you have taken measures to improve sleep quality, if insomnia occurs continuously more than 3 times a week and lasts for more than 1 month, you should not be subjective with just waiting for your health to return. back to normal. If you continue to lose sleep like that, you should see a doctor immediately to find out the exact cause, from which there is an appropriate treatment.

Exercising every morning helps to get a good night’s sleep


“In fact, in addition to those with severe insomnia mentioned above, people with short-term insomnia still have the belief that they will soon regain a good night’s sleep when they follow medical advice correctly. Namely choosing a bedtime and wake-up time, having a healthy diet, exercise regularlyimprove the sleeping environment…”, added Dr. Lan.

Practical experience

One of the people with the quality of their sleep that we recently met is Mr. Tien Hung (74 years old, living in District 7, HCMC). Mr. Hung suffered from insomnia many years ago, his health declined markedly. Then, by persistently following the doctor’s advice “to get into the habit of going to bed and waking up every day at the same time”, he gradually got a deep sleep.

Mr. Hung shared: “I spend a lot of time changing my lifestyle and my family to suit my circadian rhythm and the 90-minute sleep cycles. To stay awake when I wake up, I just get out of bed in between two consecutive cycles. Based on this advice, I choose to wake up every morning at 5 o’clock, from there go back 4 cycles (ie 6 hours, 90 minutes/cycle) and add about 20 minutes to wait for sleep to start. My head to bed is currently at 22:40.

Having identified these two important milestones, Mr. Hung set his alarm clock at 5 o’clock every day and practiced not to get out of bed until the clock rang. At first, he was not used to it, there were times when he woke up near the middle of each cycle and many times tossed throughout the night.

And now he has “self-healing medicine”. Every time he wakes up, if he can’t fall back to sleep after about 15-20 minutes of waiting, he gets out of bed immediately and finds some things that don’t require much thought to do, until he feels sleepy, then goes back to bed. And great, good sleep came to him again.

Thanks to the application of the above solutions, Mr. Hung now has a good night’s sleep with more than 6 hours per night, plus nap At noon, he also achieved his “health target” because he slept more than 7 hours a day.

Have a light dinner, put aside all worries

Doctor Nguyen Thi Hong Lan further notes: To have a good night’s sleep, you should maintain a regular exercise routine every day, preferably early in the morning. In addition, the evening meal should be light, avoid eating greasy foods, avoid stimulants such as alcohol, tobacco, coffee …

“Finally, you need to know how to get rid of the stress and anxiety of the day by relaxing yourself before going to bed: you can take a warm bath, read a book, listen to soft music… will have a good night’s sleep!”, doctor Lan advises.

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