A good night's sleep is just as important as regular exercise and a healthy diet . If you want to optimize your health or lose weight, getting a good night's sleep is one of the most important things you can do. Here are a number of evidence-based tips to sleep better at night: 1. Increase bright light exposure during the day: Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia. 2. Reduce blue light exposure in the evening: Blue light tricks your body into thinking it's daytime. 3. Don't consume caffeine late in the day: Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening. 4. Reduce irregular or long daytime naps: Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps. 5. Try to sleep and wake at consistent times: Try to get into a regular sleep/wake cycle - especially on the weekends. If possible, try to wake up naturally at a similar time every day. Dịch nghĩa: + regular exercise: Việc tập thể dục đều đặn + a healthy diet = a diet that helps to maintain or improve overall health: Một chế độ ăn uống lành mạnh + to lose weight: Giảm cân + artificial bright light = refers to any light source that is produced by electrical means: Ánh sáng nhân tạo + have severe sleep issues: Có các vấn đề nghiêm trọng về giấc ngủ + insomnia /ɪnˈsɑːmniə/ (n) = a sleep disorder in which you have trouble falling and/or staying asleep: Sự mất ngủ + to worsen sleep quality: Làm cho chất lượng giấc ngủ trở nên tồi tệ hơn + a daytime nap = a short period of sleep during daytime hours: Các giấc ngủ ngắn vào ban ngày + to impair something /ɪmˈper/ (v) = to damage something or make something worse: Làm suy yếu, hư hại + a regular sleep/wake cycle: Chu kỳ ngủ/ dậy đều đặn Cụm từ đồng nghĩa: + to get a good night's sleep = to sleep better at night = to improve sleep quality and duration (để có một giấc ngủ ngon) + to sleep and wake at consistent times = to wake up at a similar time every day (ngủ và dậy ở 1 thời gian cố định mỗi ngày)
