Going to bed at the right time and exercising during the day are key factors in maintaining good health. However, if you find it difficult to fall asleep, it could be due to overexercising, especially if you have recently increased the intensity of your workouts. Other factors that can contribute to sleep disturbances include stress, diet, and hormonal imbalances.

To improve your sleep quality, it is important to reassess these factors. If you are used to going to bed around 11 p.m., engaging in gentle exercises like walking, stretching or meditating between 9-10 p.m can be helpful. However, avoid high-intensity exercises that can stimulate before bedtime. Adopting relaxation techniques such as controlled breathing or specific stretching exercises before bedtime can also promote better sleep.

Incorporating sleep-promoting foods and beverages into your evening routine is another way to improve your sleep quality. Herbal teas like chrysanthemum tea, longan-red apple-goji berry tea, astiso tea or Panax notoginseng tea can help relax your body and mind. 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 helps prevent insomnia, headaches and memory issues. By incorporating a combination of relaxation techniques, sleep-promoting foods and supportive supplements into your routine, you can create a holistic approach to improving your sleep quality and overall well-being.

In conclusion, taking care of our bodies through regular exercise and proper nutrition is essential for maintaining good health. It’s important to pay attention to our habits and make adjustments when necessary in order to achieve optimal results. With a little effort and dedication, we can all enjoy better sleep quality and improved overall well-being.