Ways to Help You Sleep Better at Night

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Many people nowadays struggle with falling asleep. Let’s explore some methods with Avashop to help you improve your sleep!

Foot Massage:

This can be considered a simple and effective method. By stimulating various acupuncture points on the feet, you can influence glands and organs in the body. Massage is known to be beneficial for relaxation, pain relief, blood circulation, and especially for improving kidney function.

There are several simple foot massage techniques you can apply. Here are two methods that Avashop suggests:

Method 1: Use one hand to stabilize your foot and use your thumb to apply clockwise pressure for 10 to 15 times, and then do the same in the opposite direction. This method is effective for those who frequently experience digestive issues and insomnia.

Method 2: Gently rub the soles of your feet with your hands, ensuring even coverage. This method effectively treats insomnia and improves blood circulation.

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Limit Exposure to Blue Light:

It is a fact that if you want to sleep better, you should limit exposure to devices emitting blue light, such as TVs and phones, for at least 30 minutes before bedtime. Blue light has the potential to cause macular degeneration and digital eye strain.

However, blue light is not inherently bad. In fact, it is beneficial when used during the daytime, but it can have negative effects at night. Blue light keeps you alert, improves mood, and enhances cognitive function. If you need to sleep, it’s challenging for your brain to send the “sleepy” signal when exposed to blue light.

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Drink a Cup of Warm Milk:

While there is no scientific evidence that drinking warm milk improves sleep, the warmth of the milk can raise your body temperature, promoting increased blood circulation. This can help you relax and achieve a better night’s sleep.

Take a Walk Before Bed:

Walking has long been encouraged by many experts due to its numerous benefits for physical exercise. Set aside 15 to 30 minutes each evening for a walk. It’s best to walk 1 to 2 hours after a meal to achieve the best results. While walking, focus on deep breathing and find cool areas to walk in.

Go to Bed Before 11 PM:

Sleeping early allows your body to recover and regenerate organs more effectively. People who go to bed early tend to wake up with a sharper mind and better mood compared to those who stay up late. Sleeping early brings many benefits, such as improved mental well-being, better social interactions, increased productivity, and maintaining a healthy weight.

Limit Coffee Consumption After 6 PM:

Coffee contains caffeine, which stimulates the nervous system. Therefore, if you consume coffee after 6 PM, it can make your brain more alert and make it difficult to fall into a deep sleep. Limiting coffee consumption after 6 PM is a simple way to ensure the best quality of sleep.

Wake Up at the Same Time:

Our bodies function like well-coordinated machines with organs working in harmony. Waking up at the same time every day establishes a good habit for your body. Consistent wake-up and sleep times promote a healthy lifestyle, helping you achieve better sleep.


We hope that through this article, you have found ways to improve your sleep quality.

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