How to give yourself a deep sleep?

Getting a deep sleep after a long day of work is something that every one of us desires but not many of us are able to achieve.

Sleep is an important activity for humans. During sleep, our bodies rest and recover and  maintain a state of excitement. The quality of sleep affects our quality of life. Good sleep, deep sleep helps to feel better, think more clearly, make more accurate decisions. It’s not too difficult to get a good night’s sleep if you practice the tips in this article. Today, Illume-eMag will show you some tips to have a deep sleep.

Don’t drink coffee after 2pm

Many of us often drink coffee in the early afternoon to be more alert, more focused and tackle the rest of the day’s workload. However, do not do this if you want to go to bed between 9 and 10 pm. Drinking coffee late, at night, the amount of caffeine is still circulating in the body, making you “awake like a flute”, the mind cannot relax but invite sleep.

Gentle exercise

Gentle exercise before bed can help you release some of the stress and anxiety that builds up throughout the day. Just 15-20 minutes of practicing basic yoga movements, walking, or practicing tai chi to regulate your breathing and relax your muscles, you will find your mind and body much calmer and calmer. healthier. With a light mind, when lying in bed, it is easier for you to focus on sleeping, not being disturbed by thoughts about the happenings of the day.

Turn off the blue light source 1-2 hours before sleeping

The blue light emitted by electronic devices has been shown to disrupt the body’s natural circadian rhythms, keeping your mind awake and preventing sleep. So, to sleep well, turn off electronic devices 1-2 hours before bedtime. If you have a habit of reading before bed, choose a paper book instead of an iPad or Kindle. When you read books on the screen, you will have a harder time falling asleep and the levels of the hormone melatonin (*) are produced will be lower, making sleep less deep and you may feel less alert when you wake up.

Drink chrysanthemum tea, herbal tea to help relax

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Chamomile or herbal tea can be a great sleep aid, as it helps your body relax. You can drink a small cup of chamomile tea an hour before bed (around the same time you turn off your phone), and enjoy the warm tea that gently moves through your body, helping you relax from your fingertips. feet to the top of the head.


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Pleasant scents, such as lavender, jasmine, chrysanthemum… can help you relax your nerves and support a deep sleep. When reading a book before bedtime, you can light a scented candle or essential oil with these easy-to-sleep scents, so that the aroma slowly soothes your temples and brain, making the whole body completely relax and gradually feel more comfortable. feel sleepy.

Take a warm bath before sleeping

Soaking in warm water relaxes your muscles, leaving your whole body relaxed. Warm water activates our body to fall into a slower mode, heart rate and breathing rate slow down so that we can easily enter the “dreamland” of sleep. However, it is not advisable to take a late bath after 9 pm, because a late shower can cause you to catch a cold, even dangerous to your health.

Keep the blanket soft, the mattress warm

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A soft bed with comfortable pillows will make you feel safe, loved and protected. Regularly change pillowcases, blankets, and bed sheets to ensure hygiene and help you sleep better. Sleeping in a quiet space is also important for falling asleep and getting a good night’s sleep. Studies show that exposure to low-frequency noise and traffic noise keeps us from sleeping properly. Therefore, if your house is located in the middle of an urban area, you can consider replacing the windows with noise-canceling ones.

Read a few pages of a book

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Entering a new world in the pages of books will help you reduce the stress in reality and relax your mind. In addition, reading books before bed is also a way to train the mind to be sharp and have a good memory.

Use a lamp with warm light

Warm light streams such as yellow, orange, and light red will create a feeling of relaxation for us in the evening, ready for sleep. Therefore, about 1 hour before bedtime, you can turn off the white and blue lights, only turning on the warm light to “trick” your body into a resting state.

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