The Ultimate Guide to Boosting Sleep Quality Through Exercise, Diet, and Supplements.

If you want to improve your health, it’s important to exercise according to your biological rhythm. This means being active during the day and resting at night. 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. Stress, diet, and hormonal imbalances can also contribute to sleep disturbances. It’s important to reassess these factors in order to improve your sleep quality.

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. Adopting relaxation techniques such as controlled breathing or specific stretching exercises before bedtime can also promote better sleep.

In addition to exercise and relaxation techniques, 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 such as 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 supportive supplements , you can create a holistic approach towards improving your sleep quality and overall wellbeing .