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Share a Healthy Lifestyle with Better Sleep.

8 Proven Tips to Sleep Better


Insomnia is a common problem for modern people. As a person ever with insomnia, I experienced the 8 most used sleep tips on the internet. Give my comments and opinions on for these tips. I hope it will help the people with sleep problems.

1. Reading

It is a traditional way for better sleep. Please notice there are restrictions on the content of the book. It must be very simple.
I recommend reading essays or classics. Do not choose horror or mystery novels. These books can only increase the excitement of readers.

Pros:

  • Concentration on the process of reading. It is easy to be fatigue and improve sleep quality.
  • Reducing stress and imagination.
  • Growing knowledge and improving personal literacy.
  • Only for the cost of the books.
  • The effective time is generally about half an hour. If you read more and more spiritually, please give up this method immediately.

Cons:

  • Do not read e-books. It must be a physical book.
  • It is easy to cause vision fatigue due to lying position and light.

Best use: People who doesn't often read.

Rate:★★★★☆

2. Forbidden to use electronic products before sleep

This should be a common phenomenon for modern people. During an hour before going to bed, please stop using television, mobile phones and computers and so on.
Due to the screen light of the electronic product, it will reduce the melatonin in the body and disturb the rhythm of sleep.
Also the stimulative content will make the brain excite. Then it will become more difficult to fall asleep.

Pros:

  • Ensure the melatonin content in your body. Make your biological clock work normally.
  • Develop good work and rest habits.
  • Reduce the dependence on electronic products.
  • Protect your eyes.
  • No cost and save energy.
  • Extra time to use other sleep aid methods such as reading.

Cons:

  • Probably too difficult to do.

Best use: People who use their electronic devices a lot. Best with strong self-discipline.

Rate:★★★★★

3. Exercise

Proper exercising during the day can effectively promote night sleep. Because the exercise can make the body feel fatigue. And fatigue need to be relieved via sleep.

Pros:

  • Enhance physical fitness and improve immunity.
  • Stay good mood and improve interpersonal communication.
  • Obvious effect. As soon as you go to bed, fall asleep immediately.

Cons:

  • Exercise for at least an hour.
  • Require some exercise costs, such as gym and sports equipment.
  • Excessive exercise can lead to nerve excitement and hard sleeping. Need strict requirements for exercise time and intensity. For example: Do medium and high intensity exercise in the morning and afternoon. Do only low intensity exercise within 3 hours of going to bed.

Best use: People lack exercise and have time for planning.

Rate:★★★★☆

4. Music

Listen to gentle and peaceful music before going to bed, such as classical music. It can stabilize your emotions and help you fall asleep faster. Even a special music therapy is created to treat sleep disorders and mental illness.

Pros:

  • Immersing with an emotional experience, keep calm and peace.
  • Blocking the noise of the outside world. Reduce the interference caused by the environment.
  • Reduce feelings of anxiety and pain.
  • Low cost. Specific music may need to be purchased.
  • Basically, fall asleep within an hour.

Cons:

  • Not applicable to all people. Especially not for the elderly and people who are very sensitive to sound.
  • The demands for individuals are totally different. You must explore by yourself. For example, I have no feeling for classical music, but I like the music about water flow.
  • Do not listen to the music through headphones. It will damage your hearing system in the long run.
  • If you use electronic devices to play, please leave it as far as possible. Do not put it just on the bedside.

Best use: People who likes music or living in noisy environment.

Rate:★★★☆☆

5. 4-7-8 breathing and Meditation

"4-7-8" Breathing is a very simple and effective method. Meditation is an ideological solution with imagination and focus. Both ways are to relax and help the brain stay easy to fall asleep. So I put them together to talk.

Personally I suggest to combine them together to use. While breathing, imagine an environment of calmness and relaxation. This will double the effect of falling asleep. Also, you can use them separately.

I do not want to say too much about the specific method. Please find a professional tutorial by yourself.

Pros:

  • Positively affect brain function.
  • Improve emotional and sleep regulation.
  • Easy operation and take effect within half an hour.
  • No cost adding.

Cons:

  • It is said maybe have side effects of anxiety and depression. But I did not find any problem.

Best use: Anyone.

Rate:★★★★★

6. Pay attention to diet

The Foods are high in saturated fat, sugar, and carbohydrates. These are very easy to disrupt your sleep (such as fried chicken, fried potato chips, cream, etc.). So, the experts recommend eating more plants, fibers, and foods in unsaturated fats. (Such as nuts, olive oil, fish, etc.)

In addition, I also recommend drinking hot tea or hot milk before going to bed to improve sleep quality.

Pros:

  • Improves physical health.
  • Helpful in weight loss.

Cons:

  • Not suitable for people who like to eat.
  • Food cost is not low.

Best use: People with irregular diet.

Rate:★★★★☆

7. Melatonin Diffuser

The melatonin has the effect of regulating the biological clock in the body. It can improve sleep time and quality.

We strongly recommend Joyevita melatonin diffuser. The products are including CAPSU and CAPSU NANO. They can vaporize melatonin nutrient liquid, then absorbed by the human body. It is a new generation of high-tech sleep aid device.

Pros:

  • Herbal formula and plant powered.
  • Sleeping aid effect is significant and it works in half an hour.
  • Easy to inhale.
  • No nicotine and no dependence.

Cons:

  • Cannot solve all types of insomnia problems.

Best use: People with sleep disorders due to melatonin deficiency. Like people working in night shifts.

Rate:★★★★☆

8. Sleeping pill

The simplest method is to use sleeping drugs. The effect is obvious. Clam and sleep.

Pros:

  • Quickly effective to induce sleep.
  • Extend sleep time.

Cons:

  • Certain dependence.
  • Diagnostic and drug costs are relatively high.
  • Cannot guarantee sleep quality.
  • Certain side effects, including tiredness, headache, memory loss, etc.

Best use: People having long term insomnia symptoms.

Rate:★★☆☆☆

Summary:

There are three key factors to get better sleep as below. I hope everyone can find the best way to sleep and enjoy healthy life.

  • Develop good regular work and rest habits.
  • Keep a good sleep environment.
  • Calm your mood before going to bed.

May 20, 2022

BLOG
Share a Healthy Lifestyle with Better Sleep.

8 Proven Tips to Sleep Better


Insomnia is a common problem for modern people. As a person ever with insomnia, I experienced the 8 most used sleep tips on the internet. Give my comments and opinions on for these tips. I hope it will help the people with sleep problems.

1. Reading

It is a traditional way for better sleep. Please notice there are restrictions on the content of the book. It must be very simple.
I recommend reading essays or classics. Do not choose horror or mystery novels. These books can only increase the excitement of readers.

Pros:

  • Concentration on the process of reading. It is easy to be fatigue and improve sleep quality.
  • Reducing stress and imagination.
  • Growing knowledge and improving personal literacy.
  • Only for the cost of the books.
  • The effective time is generally about half an hour. If you read more and more spiritually, please give up this method immediately.

Cons:

  • Do not read e-books. It must be a physical book.
  • It is easy to cause vision fatigue due to lying position and light.

Best use: People who doesn't often read.

Rate:★★★★☆

2. Forbidden to use electronic products before sleep

This should be a common phenomenon for modern people. During an hour before going to bed, please stop using television, mobile phones and computers and so on.
Due to the screen light of the electronic product, it will reduce the melatonin in the body and disturb the rhythm of sleep.
Also the stimulative content will make the brain excite. Then it will become more difficult to fall asleep.

Pros:

  • Ensure the melatonin content in your body. Make your biological clock work normally.
  • Develop good work and rest habits.
  • Reduce the dependence on electronic products.
  • Protect your eyes.
  • No cost and save energy.
  • Extra time to use other sleep aid methods such as reading.

Cons:

  • Probably too difficult to do.

Best use: People who use their electronic devices a lot. Best with strong self-discipline.

Rate:★★★★★

3. Exercise

Proper exercising during the day can effectively promote night sleep. Because the exercise can make the body feel fatigue. And fatigue need to be relieved via sleep.

Pros:

  • Enhance physical fitness and improve immunity.
  • Stay good mood and improve interpersonal communication.
  • Obvious effect. As soon as you go to bed, fall asleep immediately.

Cons:

  • Exercise for at least an hour.
  • Require some exercise costs, such as gym and sports equipment.
  • Excessive exercise can lead to nerve excitement and hard sleeping. Need strict requirements for exercise time and intensity. For example: Do medium and high intensity exercise in the morning and afternoon. Do only low intensity exercise within 3 hours of going to bed.

Best use: People lack exercise and have time for planning.

Rate:★★★★☆

4. Music

Listen to gentle and peaceful music before going to bed, such as classical music. It can stabilize your emotions and help you fall asleep faster. Even a special music therapy is created to treat sleep disorders and mental illness.

Pros:

  • Immersing with an emotional experience, keep calm and peace.
  • Blocking the noise of the outside world. Reduce the interference caused by the environment.
  • Reduce feelings of anxiety and pain.
  • Low cost. Specific music may need to be purchased.
  • Basically, fall asleep within an hour.

Cons:

  • Not applicable to all people. Especially not for the elderly and people who are very sensitive to sound.
  • The demands for individuals are totally different. You must explore by yourself. For example, I have no feeling for classical music, but I like the music about water flow.
  • Do not listen to the music through headphones. It will damage your hearing system in the long run.
  • If you use electronic devices to play, please leave it as far as possible. Do not put it just on the bedside.

Best use: People who likes music or living in noisy environment.

Rate:★★★☆☆

5. 4-7-8 breathing and Meditation

"4-7-8" Breathing is a very simple and effective method. Meditation is an ideological solution with imagination and focus. Both ways are to relax and help the brain stay easy to fall asleep. So I put them together to talk.

Personally I suggest to combine them together to use. While breathing, imagine an environment of calmness and relaxation. This will double the effect of falling asleep. Also, you can use them separately.

I do not want to say too much about the specific method. Please find a professional tutorial by yourself.

Pros:

  • Positively affect brain function.
  • Improve emotional and sleep regulation.
  • Easy operation and take effect within half an hour.
  • No cost adding.

Cons:

  • It is said maybe have side effects of anxiety and depression. But I did not find any problem.

Best use: Anyone.

Rate:★★★★★

6. Pay attention to diet

The Foods are high in saturated fat, sugar, and carbohydrates. These are very easy to disrupt your sleep (such as fried chicken, fried potato chips, cream, etc.). So, the experts recommend eating more plants, fibers, and foods in unsaturated fats. (Such as nuts, olive oil, fish, etc.)

In addition, I also recommend drinking hot tea or hot milk before going to bed to improve sleep quality.

Pros:

  • Improves physical health.
  • Helpful in weight loss.

Cons:

  • Not suitable for people who like to eat.
  • Food cost is not low.

Best use: People with irregular diet.

Rate:★★★★☆

7. Melatonin Diffuser

The melatonin has the effect of regulating the biological clock in the body. It can improve sleep time and quality.

We strongly recommend Joyevita melatonin diffuser. The products are including CAPSU and CAPSU NANO. They can vaporize melatonin nutrient liquid, then absorbed by the human body. It is a new generation of high-tech sleep aid device.

Pros:

  • Herbal formula and plant powered.
  • Sleeping aid effect is significant and it works in half an hour.
  • Easy to inhale.
  • No nicotine and no dependence.

Cons:

  • Cannot solve all types of insomnia problems.

Best use: People with sleep disorders due to melatonin deficiency. Like people working in night shifts.

Rate:★★★★☆

8. Sleeping pill

The simplest method is to use sleeping drugs. The effect is obvious. Clam and sleep.

Pros:

  • Quickly effective to induce sleep.
  • Extend sleep time.

Cons:

  • Certain dependence.
  • Diagnostic and drug costs are relatively high.
  • Cannot guarantee sleep quality.
  • Certain side effects, including tiredness, headache, memory loss, etc.

Best use: People having long term insomnia symptoms.

Rate:★★☆☆☆

Summary:

There are three key factors to get better sleep as below. I hope everyone can find the best way to sleep and enjoy healthy life.

  • Develop good regular work and rest habits.
  • Keep a good sleep environment.
  • Calm your mood before going to bed.

May 20, 2022