Going to bed at the right time and exercising during the day can have a positive impact on your health. However, if you have difficulty falling asleep, it could be due to overexercising or other factors such as stress, diet, and hormonal imbalances. To improve your sleep quality, it is important to reassess these factors and adopt a holistic approach that includes relaxation techniques, sleep-promoting foods and beverages, and supportive supplements.
If you are used to going to bed around 11 p.m., engaging in moderate exercise between 9-10 p.m. can be helpful. However, opt for gentle activities such as walking, stretching or meditating rather than high-intensity exercises that can be stimulating. Incorporating relaxation techniques such as controlled breathing or specific stretching exercises before bedtime can also promote better sleep.
Apart from exercise, incorporating sleep-promoting foods and beverages into your evening routine can also be beneficial. Herbal teas like chrysanthemum tea, longan-red apple-goji berry tea, astiso tea or Panax notoginseng tea can help relax your body and mind. Consuming dishes that promote relaxation like pork heart stewed with lotus seeds or chicken egg porridge with millet seeds can also aid in improving sleep quality.
For those looking for additional support, oral supplements like blueberry and ginkgo biloba extracts have been shown to enhance blood flow to the brain which can help prevent insomnia, headaches and memory issues. By incorporating a combination of relaxation techniques, sleep-promoting foods and drinks, and supportive supplements into your daily routine you can create a holistic approach towards improving your sleep quality and overall wellbeing.
In conclusion, by adopting a holistic approach towards sleeping that includes exercise during the daytime rest at nighttime relaxation techniques along with dietary changes and supplements we can improve our overall health and wellbeing by ensuring better quality of sleep.
