失眠怎麼辦？10個方法讓你輕鬆入睡 提升睡眠品質！ - Regentify

What to do if you have insomnia? 10 ways to fall asleep easily and improve your sleep quality!

What to do if you have insomnia? 10 ways to fall asleep easily and improve your sleep quality!

Are you drowsy during the day but tossing and turning at night? Seeing that the time on my phone has reached three or four o'clock, and I have to work tomorrow, I feel even more anxious! When did high-quality sleep become such a luxury? Many people suffer from insomnia due to work anxiety, excessive stress, eating habits, lifestyle and other reasons. Lack of adequate rest affects their mental state during the day, leading to a decline in work efficiency and performance. Long-term insomnia can also make the mental state tense or fatigued, which may lead to many physical and mental health problems, such as depression, anxiety, autonomic nervous system disorders, etc. Therefore, Regentify provides 10 methods to help you develop healthy sleep habits and improve insomnia problems.

What counts as insomnia?

Everyone needs different hours of sleep. Some people only need four hours of sleep, while others need more than ten hours of sleep. Therefore, insomnia cannot be defined by the number of hours of sleep per night. The quality of sleep is far more important than the number of sleep hours. According to the definition of the World Health Organization, the diagnostic criteria for insomnia are:

  • Difficulty falling asleep: It takes more than 30 minutes to fall asleep after going to bed every night
  • Difficulty maintaining sleep: waking up prematurely or intermittently, usually one to two hours earlier than usual
  • Feeling unable to recover from fatigue after waking up is also considered insomnia

Common causes of insomnia:

  • Psychological factors—including stress, anxiety, or depression
  • Life style - jet lag, smoking, drinking caffeinated or other stimulating drinks before going to bed
  • Environmental factors - such as sound, light, smell, insect bites, uncomfortable bed, room temperature that is too cold or too hot, etc.
  • Physiological factors—polyuria, cough, pain, or other physical discomfort.

How important is good sleep quality?

Good sleep quality effectively improves physical and mental health, increases productivity and overall quality of life. Here are the benefits of good sleep quality:

  1. Improves physical health: Good sleep can prevent chronic health problems such as obesity, heart disease, and type 2 diabetes.
  2. Enhances mental health: Sleep plays an important role in regulating mood, and poor sleep can lead to depression, anxiety, and other mental health issues.
  3. Increased productivity: A good night’s sleep can increase your energy and focus during the day, thereby improving productivity and performance.
  4. Improve mood: Good sleep can regulate mood and improve overall quality of life.

10 ways to help you develop healthy sleep habits

  1. Take health care products: In addition to doing some soothing exercises and taking sleeping pills, timely supplementation of some nutrients can also improve the quality of sleep!

Double Wood Magnesium Threonate

Magnesium is an essential dietary mineral and is the second most common electrolyte in the body. We often don’t get enough magnesium in our daily diet, so magnesium is one of the most common supplements. Research shows that magnesium threonate effectively increases magnesium levels in the brain and improves memory and overall cognitive function. Research also shows that magnesium threonate can improve learning ability, memory and cognitive health.

Effects of long-term use: improve sleep quality, enhance learning ability, improve memory, strengthen overall cognitive ability, and improve concentration

Recommended dosage: Each Double Wood Magnesium Threonate supplement capsule contains 500 mg of Magnesium Threonate. The recommended dosage is 2 to 4 capsules daily.

  • It is not recommended to take more than 2000 mg daily

Double Wood Apigenin

Apigenin is a natural flavonoid and antioxidant compound that has relaxing properties, improving sleep quality and reducing stress.

Effects of long-term use: maintain healthy cortisol levels, improve sleep quality, relieve stress, improve cognitive function, and lower blood pressure

Recommended dosage: Each Double Wood Apigenin supplement capsule contains 50 mg of Apigenin. The recommended dosage is 1 capsule per day, taken with breakfast or before going to bed.

  • Taking apigenin with dietary fat can help speed up absorption, so it is best to take it after a meal.
  • It is not recommended to take more than two capsules daily.

Double Wood L-Theanine L-Theanine

Studies have found that L-theanine can induce relaxation without causing drowsiness, and can also help maintain stress at healthy levels and improve concentration. These properties make it ideal for taking with caffeine during the day to reduce caffeine-induced jitters and effectively improve cognitive performance.

Effects of long-term use: Relax without causing drowsiness, improve learning and memory performance, enhance concentration, relieve stress, and improve sleep quality

Recommended dosage: Each Double Wood L-Theanine L-theanine rechargeable capsule contains 200 mg of L-Theanine L-theanine. The recommended dosage is 1 capsule per day.

  • It is not recommended to take more than 200 mg daily

Double Wood NMN Supplement

NMN (Nicotinamide Mononucleotide) is a naturally occurring nucleotide that can be converted into NAD+, a common coenzyme required for metabolic reactions in the body. By taking high-quality NMN, you can increase the body's NAD+ conversion level and help the body produce more NAD+, thereby improving sleep quality, improving fatigue, delaying aging, and bringing about anti-aging effects.

Effects of long-term use: improve sleep quality, improve memory, improve fatigue, delay aging, maintain cell health, and promote metabolism

Recommended dosage: Each Double Wood NMN oral capsule contains 125 mg of Nicotinamide Mononucleotide. The recommended dosage is 2 to 8 capsules per day.

  • It is not recommended to take more than 1000 mg of NMN daily
2. Keep a regular sleep schedule : Try to go to bed and wake up at the same time every day. One study noted that participants with irregular sleep patterns reported poor sleep. Other research highlights that irregular sleep patterns alter people's circadian rhythms and melatonin levels, which can affect your brain's sleep signals. It is recommended to set a regular sleep time. For example, if you wake up at 8 a.m. every day, go to bed and get ready to fall asleep before 11 p.m.
3. Create a comfortable sleeping environment : The bedroom environment and its layout are key factors in getting a good night's sleep, including temperature, noise, external lighting and furniture arrangement. Many studies indicate that external noise, often from traffic, can lead to poor sleep and long-term health problems. In a study of women's bedroom environments, about 50% of participants noticed improved sleep quality when noise and light were reduced. Therefore, improving the bedroom environment is crucial to sleep quality, ensuring that the sleeping environment is quiet, dark and comfortable. Adjust the room to a comfortable temperature, prepare clean and comfortable pillows and mattresses, and blackout curtains to block light and relax your senses.
4. Limit caffeine intake : Caffeine and alcohol can interfere with sleep, so it’s important to limit their intake. Caffeine stimulates your nervous system and may prevent your body from naturally relaxing at night. In one study, consuming caffeine 6 hours before bed significantly worsened sleep quality. Try not drinking any caffeinated or alcoholic beverages after 2 p.m., and limit alcohol intake.
5. Develop exercise habits : Regular exercise can improve sleep quality. For people with severe insomnia, exercise provides more benefits than most sleeping pills. Exercise reduced the time it took to fall asleep by 55 percent, reduced anxiety by 15 percent, and increased total sleep time by 18 percent. This is because exercise increases hormones such as adrenaline. It is recommended to do 30 minutes of exercise every day, such as morning jogging or evening yoga classes.
6. Moderate use of electronic devices : Avoid using electronic devices before going to bed. The blue light emitted by mobile phones or other electronic products will affect your circadian rhythm and make your brain think it is still daytime. This reduces hormones like melatonin, preventing you from relaxing and making it difficult to sleep deeply. It follows that they may have a negative impact on sleep quality, and it is recommended to avoid using mobile phones and tablets starting at least an hour before bed.
7. Relax before bed : Do relaxing activities before bed. Relaxing before bed has been shown to improve sleep quality and is another common method used to treat insomnia. Try different methods to find what works best for you. For example, read or do yoga to relax mentally and prepare for sleep.
8. Reduce naps : While naps can be helpful in some situations, excessive naps can also have a negative impact on sleep quality. Naps can disrupt the body clock, which means it can be difficult to fall asleep at night. In one study, participants ended up feeling sleepier after taking a nap during the day. Another study noted that while naps of 30 minutes or less can enhance brain function during the day, taking naps that are too long can harm health and sleep quality. Therefore, it is recommended to limit nap time to 20 to 30 minutes.
9. Reduce stress : Stress can cause sleep problems, so it’s important to find ways to reduce stress. Consider practicing meditation, deep breathing exercises, or journaling to help reduce stress.
10. Establish a bedtime routine : Establishing a bedtime routine tells your body that it's time to wind down and prepare for sleep. Reading a book, listening to relaxing music, or soaking in warm water are all good options before bed.
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