Why is it better for sleep to avoid short videos before bedtime?
You may have gotten used to scrolling through a few short videos while lying in bed before sleeping, thinking it's a way to relax. However, the opposite is true. The rapidly changing visuals, stimulating music, and interesting content in short videos keep your brain excited and make it difficult to calm down. Doing this long-term can lead you to find it harder to fall asleep, experience lighter sleep, and even wake up easily during the night.
A Simple Tip: Chamomile Tea + Deep Breathing
Today I share a simple and safe method that requires no medication or side effects. You only need two things: a cup of warm chamomile tea and some time for deep breathing.
What do you need?
- A pack of chamomile tea (or a small amount of dried chamomile flowers)
- A cup of hot water (about 200 ml)
- A quiet and comfortable corner (such as a sofa or by the bedside)
How to do it?
- Put down your phone: 30 minutes before bedtime, put your phone in another room or switch it to flight mode. Tell yourself, "Now it's my rest time."
- Brew the tea: Brew the chamomile tea with hot water and let it steep for 3-5 minutes so the fragrance can slowly spread.
- Deep breathing: Find a comfortable position to sit or lie half-down. Hold the teacup with both hands, gently smell the tea aroma, then start the 4-7-8 breathing technique:
- Inhale slowly through your nose, counting 4 seconds
- Hold your breath, counting 7 seconds
- Exhale slowly through your mouth, counting 8 seconds
- Repeat this 4-6 times
- Drink the tea slowly: Sip a little at a time, feel the warmth flowing from your throat to your stomach, warming your body. If you feel stuffy, imagine the positive energy from the tea gradually nourishing your entire body.
Why does it work?
In traditional Chinese medicine, chamomile tea is believed to calm the mind, soothe the spirit, and regulate blood and qi, helping to ease tense nerves. Deep breathing can lower your heart rate and help your brain switch from "fight mode" to "rest mode." Combined, they act like a gentle "shutdown" for your body and mind. After practicing for a week, you will find it easier to fall asleep and enjoy deeper sleep.
Summary: Say goodnight to the night in a gentle way
Not watching short videos before bedtime doesn't mean you should do nothing, but rather choose a quieter way to relax. A cup of tea and a few deep breaths can help you follow your body's natural sleep rhythm. Try it out; you might come to love this quiet feeling.
Disclaimer: The content of this article is for reference only and does not constitute medical advice. If you have long-term insomnia or severe sleep problems, please consult a professional doctor. The breathing techniques and chamomile tea mentioned in this article are generally safe for healthy adults, but pregnant women, children, or people with special physical conditions should consult medical professionals before use.