10 Ways to Guarantee Quality Sleep at Night

Going to sleep is supposed to be a time to enable your body to rest, regain vitality, and restore energy to major organs. (Image: Dagon via Pixabay/CC0 1.0)
Going to sleep is supposed to be a time to enable your body to rest, regain vitality, and restore energy to major organs. (Image: Dagon via Pixabay/CC0 1.0)

Going to sleep is supposed to be a time to enable your body to rest, regain vitality, and restore energy to major organs. It also helps your skin to restore its elasticity. However, a common problem in modern society is that people do not experience quality sleep during the night. Many women even complain about being more tired after a night’s sleep. Here are 10 ways to guarantee quality sleep at night:

1. Don’t sleep wearing a bra

Are you wearing a bra while sleeping? Bras have a supportive function for the breast, but wearing a bra while sleeping is likely to cause diseases. According to medical studies, the chance of getting breast cancer for women who wear bras for more than 17 hours a day is 20 times higher than those who wear them for a shorter period of time or don’t wear them at all.

This is because lymphatic drainage is blocked and results in harmful substances remaining in the breasts.

2. Set regular sleeping patterns

The brain rests through sleep. If people do not keep a regular sleep schedule, brain cells will deteriorate rapidly. Even smart people will notice loss of brain function and become slower.

3. Don’t wear accessories to bed

Some women do not take off their accessories when they go to sleep. It can become a fatal habit.

Many accessories are made of metal. Long-term wear can lead to metal absorption by the skin, and hence cause accumulation of poisonous elements. Wearing accessories also hinders the body’s sleep cycle and metabolism, which is why the skin area where accessories are worn tends to age faster.

Traditional Chinese medicine is a complete medical system that has been passed down to us. It offers information about sleep health. (Image: Rachel via flicker / CC BY-NC-ND 2.0)

A common problem in modern society is that people do not experience quality sleep during the night. (Image: Rachel via flicker / CC BY-NC-ND 2.0)

4. Don’t go to sleep slightly drunk

Medical studies have shown that going to sleep after drinking is likely to cause asphyxiation. It usually occurs about two times per night, with a 10-minute duration each time. If this condition continues, it can increase the chances of developing heart disease and high blood pressure.

5. Avoid bedtime meals

If people eat a lot before going to bed, the loaded stomach will intensify gastrointestinal digestion, which in turn will keep stimulating the brain. This will result in bad quality sleep.

6. Keep your pillow low

From a physiological point of view, the pillow is best at 8-12 cm in height. If it is too low, you are likely to have swollen eyes and dizziness the next day because of excessive blood flow into your head. If, on the other hand, your pillow is too high, it will obstruct your airway, causing you to snore and also leading to a tendency to develop a neck ache or a hunch back.

Drink water before and after sleeping. (Image: pixabay / CC0 1.0)

Medical studies have shown that going to sleep after drinking is likely to cause asphyxiation. (Image: pixabay / CC0 1.0)

7. Sleep with your head uncovered

Many people like to have their head covered under the quilt, especially when the weather is cold. But this can largely decrease the air quality and badly affect the brain.

8. Go to bed before 10 PM

Strive to go to bed before 10 PM. If you have to go to bed especially late, then try not to sleep in very late in the morning. If you persist in rising early and sleeping early every day, good quality sleep can gradually return.

Traditional Chinese medicine (TCM) is a complete medical system. It has developed an in-depth understanding of the importance of sleep to your overall health and well being. TCM expert Jingduan Yang, M.D. said in an article from the Epoch Times that the timing of sleep, which is a result of the natural rhythm of energy circulation, is key.

At 11 PM, the yin energy (qi) is at its strongest. This is the ideal time for the body to return to rest, restoration, and replenishment. People should therefore not stay awake past 11 p.m. This is also the time for the body to build up yang energy (qi), which provides the energy you need for physical and mental activities during the daytime.

If you cannot stop thinking before falling asleep, get up for a while and avoid tossing and turning in bed. It consumes vital energy. (Image: Unsplash via Pixabay)

Strive to go to bed before 11 PM. (Image: Unsplash via Pixabay)

9. Sleep inducing food and drink

Milk, lily, lotus seeds, jujube, and lotus root starch have a sedative effect. A small cup of milk at bedtime is also a good sleeping aid.

10. Choose the right pillow and bed

A good pillow and bed are vital. Experts point out that the spring mattresses favored by the majority of people are actually not good for sleep. Wooden slat beds are better if you want to have a good rest. But if you want to persist with a spring bed, you should choose one that is not overly soft.

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