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SSD is the most popular data storage hard drive today. So during use, have you grasped all SSD drive errors as well as how to handle errors? Read the article below immediately to effectively prevent and fix SSD errors! 5 common SSD drive errors when using Bad block error Bad block is the concept of SSD having block errors. This error appears when the system cannot read or write data files in the usual way and an error message appears on the screen. Bad block error on SSD drive Signs that you are experiencing bad block SSD errors include: File error cannot be written or read on the SSD When transferring files, copying files, or deleting files, errors appear Request file recovery even though you did not delete it Software runs slowly or freezes, leading to crashes  SSD error checking software like Crystal Disk Mark, Smartreporter Lite or Hard Disk Sentinel will help you detect potential problems with your SSD. File error cannot be operated The error that the SSD cannot operate with files often appears when encountering a bad block condition. The system will report an error during and after recording data. If the message appears while recording, data will not be written to the bad block and will not be lost. If an error message appears after saving data, there is a high possibility that you have lost that data forever. Read-only file error SSD drives currently only allow users to read data. Other operations are refused, including copying data to another region. The system frequently asks to restore settings The system informs you that some data needed to boot is lost, you need to restore the data immediately. This SSD error has many causes. The most common is because you turned off the computer incorrectly (pressing the power button directly, disconnecting the power source, etc.), bad block errors or a problem with the connection port. System restore error When you encounter this error, you can easily fix it by running SSD data rescue software such as Data Recovery Wizard or PC3000. However, the disadvantage of the software is that it does not delve deeply into recovery of difficult data or large amounts of data. The machine hangs when starting up If your computer occasionally freezes when booting, it's highly likely that your SSD is having an error. In this case you should back up all data and check the SSD for errors. Reasons why SSD hard drives fail SSD drive temperature is high when in use SSD drives are especially used for heavy operations such as designing, rendering, playing heavy games or even mining coins, which can easily generate heat if the capacity is not enough. From there, some of the SSD drive errors mentioned above may appear. There are many ways to make SSD smoother during use. The best way is to equip your computer with an SSD hard drive strong enough to meet your needs. Besides, add a good cooling system to the computer (air radiator, water radiator, etc.) and design the case space to be airy, dry, and cool. SSD Firmware error SSD Firmware error Most SSD Firmware errors are automatically detected by the hard drive and brought to a safe operating state. If data is at risk of being lost, the system will restore the data to read-only format. SSD Firmware hard drive errors mostly come from the manufacturer and require timely patches. Using SSD incorrectly Many users think that they should only use SSDs with enough capacity to save costs. However, during use, many operations occur that cause the read and write speed of the SSD hard drive to fail, leading to drive failure. Another factor is that you do not know when the SSD hard drive will lose its capacity so you can plan to back up data and replace the drive accordingly. Power source is not guaranteed A power source that is unstable, too weak, or exceeds its capacity can all cause problems with the SSD. You need to ensure that the power source to the machine is continuous to keep the SSD running smoothly. Potential causes Errors suddenly occur Errors caused by viruses and malware entering and damaging the SSD Physical errors due to impact, water absorption, etc. What should users do when detecting a faulty SSD? How to fix SSD errors at home Detect SSD errors with Crystal Disk Mark The first thing to do when suspecting an SSD drive failure is to back up all data inside the drive. Next, you use specialized software to check the status of the SSD, thereby identifying errors. In case you detect lost data, you need to recover using some data recovery tools or software. See more: Instructions for rescuing formatted computer hard drive data, reporting raw, or requiring formatting Take the SSD to have it checked for errors If the above methods do not help your SSD perform better and the data cannot be recovered, you will need to go to specialized data recovery centers to receive help. Most centers have enough technology to be able to identify SSD drive errors and save your data effectively. Effective address for examining and fixing SSD errors Bach Khoa Data Recovery is currently known as the leading data recovery center in Hanoi and the whole country. The center is equipped with modern machinery and data rescue tools and a team of highly skilled and experienced technicians. Bach Khoa Data Recovery With more than 10 years of operation in the field of data recovery, Bach Khoa Data Recovery has successfully performed hundreds of thousands of data loss cases due to SSD drive errors , software errors, server errors, etc. The center will is a reliable address where you can come to examine, fix errors and restore data effectively. SSD drive error is a common error condition on computers today. Users can prevent errors early if they regularly check SSDs and use SSDs properly. Besides, be careful with errors on SSD drives because these errors can cause the data inside the drive to disappear forever.

What to do if your phone is scratched? Is there any way to remove iPhone Screen Scratches ? You are struggling because you have never encountered this error and do not have the experience to handle it. Don't worry, in today's article, Thuong Gia Do will guide you through a method to remove scratches on your iPhone and make your phone screen look like new. Click to see now! Why is the iPhone screen scratched? Newer iPhones like the iPhone 12 and iPhone 13 feature Ceramic Shield glass, which Apple praises for its impact resistance. However, they have more surface scratches than older iPhone models. Why is it like this? - According to Lifehacker, when users put their phone in their pocket, the iPhone will be exposed to a lot of dust and debris in the pocket. While they are not hard enough to break a phone screen, they are hard enough to scratch the screen, especially with sand. - For iPhone 12 and later, Apple uses a glass technology called Ceramic Shield. While the term may sound odd, it's actually a marketing ploy, as the new glass comes from Corning - the company that supplies most of the glass used for smartphone displays. Ceramic Sheild adds nano-ceramic crystals to the glass to increase durability, and Apple says it's good to substantiate this claim, but the new iPhones actually have the potential to be "stronger than any smartphone glass." any". Although there are no benchmarks enough to resist drops better than their predecessors. 12 Extremely effective ways to reduce scratches on iPhone screen Method 1: Use toothpaste This is a traditional way to help smooth out cracks or scratches on your phone screen. Because many people have used toothpaste to fix scratches on familiar CDs/DVDs but it has brought unexpected results. The method is very simple. All you need to do is apply a little toothpaste on the scratches on the iPhone screen, then use a soft cloth to gently wipe around. Not only does this trick fade cracks, it also helps prevent them from spreading to other locations on the screen. Method 2: Use cooking oil Cooking oil is often used to clean stains on wallpaper. Additionally, in addition to this familiar effect, cooking oil is also used to blur scratches or cracks on iPhone glass. Similar to toothpaste, you can also use cooking oil to apply to scratches on the screen and then wipe dry. This is a very quick and effective trick. Method 3: Use scented baby powder Another way to reduce those unforgiving scratches on your iPhone screen is to use baby powder. Take some baby powder and mix it with water, then apply it to the scratches on your iPhone screen, then wipe it off immediately. You should be careful not to let this mixture stay on your phone screen for too long. as this may damage the screen or internal components. Method 4: Use car polish Of course, using car polish to reduce scratches on phone screens is still quite new to many people. In addition, like toothpaste, cooking oil or talcum powder, car polish is a way to help prevent scratches on extremely blurry smartphone screens in one fell swoop. You can buy this ingredient at an auto parts store and apply a little cream to a soft cloth. Then, use a cloth to blot the scratch several times. Method 5: "Miraculous" sponge Most of you know that sponges are commonly used to clean dirt or stains. But did you know that this tool can also remove scratches, it will quickly remove scratches on your iPhone screen in just a few seconds. Very economical and very effective, try it now! Method 6: Use the Eraser An eraser is an effective tool for removing scratches. Just use a white eraser with the eraser on the tip of a pencil and rub the eraser left or right on the surface for about 60 seconds, then up or down for 60 seconds. Rubbing can soften the eraser or remove scratches. Also, don't scrub too hard. Method 8: Corn starch Mix cornstarch with a little water and then use a soft cloth to dab the screen or wipe it clean. The screen will be as bright as new. Method 9: Baking soda (baking powder) Combine two parts baking powder and one part water and stir until the mixture thickens. Here, you just need to absorb the mixture with a soft towel, then gently dab the scratches in a circular motion, then use a damp soft towel to wipe off the excess powder. The scratches will fade and your screen will shine. However, please note that moisture during the application process may damage your device. Method 10: Use metal polishing oil Some metal polishes can also address scratches. Dab the polish onto a cloth and dab the scratched area in circular motions until the scratch disappears, then wipe off with a clean, damp cloth. However, this is not necessarily the best way because it can make the scratch worse if you are not careful. Method 11: Powder detergent Powdered cleaners like Bar Keepers Friend, Comet, Ajax, etc. seem to be a good idea to buff out scratches. However, they can actually wear down your screen and make scratches larger. Therefore, do not overuse this chemical. Method 12: Mix alum and egg whites First, mix egg whites with a small spoon of alum and boil at a temperature of about 65 degrees Celsius. Then, dip a soft cloth in the mixture and place the cloth in a 300 degree oven. Here, soak a soft cloth in cold water for 20 to 30 seconds. Repeat the above steps three times and let the cloth dry for 48 hours before you can use it to clean scratches.   Above are 12 ways to reduce iPhone screen scratches . In addition, these methods only work on small scratches and cracks that are less serious or usually only temporary. Therefore, to completely solve this problem, you should go to Thuong Gia Do center - a reputable iPhone touch screen replacement address!

A blood pressure reading lower than 90 millimeters of mercury (mmHg) for the top number (systolic), or 60 mmHg for the bottom number (diastolic) is usually considered low blood pressure. The cause of hypotension can be dehydration or serious medical disorders. It is important to find the cause to find ways to increase blood pressure and treat it appropriately for the patient. 1. What is blood pressure index? Blood pressure is the pressure of blood against the walls of blood vessels. Blood is pumped throughout the entire body by the heart. Blood pressure is measured using two different numbers. The first or top number is called systolic blood pressure . This is the pressure when the heart is beating. The second or bottom number is called diastolic blood pressure . It is the pressure when the heart rests between beats. Diastolic blood pressure is usually lower than systolic blood pressure. Both are measured in millimeters of mercury (mmHg). Blood pressure in a healthy person is typically about 120/80 mmHg. Blood pressure can fluctuate slightly even in healthy people. According to the Mayo Clinic, hypotension is when your blood pressure is lower than 90/60 mmHg. 2. Clinical symptoms of hypotension Low blood pressure, also known as hypotension, is when your blood pressure is lower than normal. The opposite is high blood pressure or hypertension. Your blood pressure naturally changes throughout the day. Your body continuously adjusts to balance your blood pressure. This helps ensure every part of your body - including your brain, heart and lungs - gets plenty of blood and oxygen. Low blood pressure may be normal. It may not cause any symptoms or be a cause for concern. Blood pressure can even change according to your position. For example, if you suddenly stand up, it may drop immediately. Your blood pressure also drops when you are resting or sleeping. Some health conditions can cause low blood pressure. This can lead to too little blood and oxygen reaching certain parts of the body. Treating this condition helps increase blood pressure. Clinical symptoms of low blood pressure may include: Blurred vision Confusion Dizzy Faint Tired Feel cold Feeling thirsty Reduced ability to concentrate Nausea Rapid, shallow breathing Sweat Dizziness is a common sign of people with low blood pressure Extremely low blood pressure can lead to a life-threatening condition, also known as shock. Signs and symptoms of shock include: Confusion, especially in older people Cold, rough, pale skin Rapid, shallow breathing Weak and rapid pulse If you have signs or symptoms of shock, seek emergency medical help for instructions on how to increase your blood pressure . If you have consistently low blood pressure results but still feel fine, your doctor will likely only advise regular monitoring and testing. Occasional dizziness or lightheadedness is not a cause for concern, as being in the sun for too long or soaking in a hot tub causes mild dehydration . However, it's important to see your doctor if you have signs or symptoms of low blood pressure as they may be suggestive of more serious problems. 3. Causes of low blood pressure There are a number of causes of low blood pressure, some of which are temporary and can be easily treated. However, low blood pressure can also be a sign of a health problem or emergency, and requires treatment. Some medical conditions can cause low blood pressure, including: Addison's disease (low adrenal hormones) Anaphylactic shock (a severe allergic reaction) Anemia, blood loss, slow heart rate Dehydration Diabetes or low blood sugar Heart attack or heart failure Heart valve disease Hypothyroidism (low thyroid hormones) Liver failure Parathyroid gland disease Pregnancy Septic shock (result of a serious infection) Postural hypotension Head injury Diagnosing and treating these conditions can help balance blood pressure. Your doctor may recommend simple tests such as: Blood tests to check hormone levels, blood sugar, and infections Electrocardiogram (ECG) or Holter monitor to check heart rhythm and function Echocardiogram to check heart health A stress test to check cardiovascular health Test on a tilt table to check for low blood pressure due to changes in body position Valsalva exercise A breathing test to check for nervous system causes of low blood pressure Low blood pressure can also be a sign of a health problem or emergency, and requires treatment 4. Ways to increase blood pressure Drink a lot of water Dehydration can sometimes lead to low blood pressure . Some people may experience low blood pressure even when mildly dehydrated, however, it is usually due to losing water too quickly. This can occur due to vomiting, severe diarrhea, fever, strenuous exercise, and heavy sweating. Medications such as diuretics can also cause dehydration. Build a balanced diet Low blood pressure and other negative effects can occur if the body does not get enough nutrients. Low levels of vitamin B12 , folic acid and iron can cause anemia. Low blood pressure can occur when the body does not produce enough blood, also known as anemia. Your doctor may recommend changes to your daily diet and supplements. Eat many small meals You may experience low blood pressure after eating a large meal, and this is more common in older people. The reason is that blood concentrates on flowing to the digestive tract after eating. Normally, your heart rate increases to help balance your blood pressure. You can prevent low blood pressure by eating small frequent meals. Additionally, limiting carbs can help keep blood pressure more stable after eating.   Limit or avoid alcohol Drinking alcohol can lead to dehydration. It can also interact with medications and cause low blood pressure. Eat more salt Sodium helps increase blood pressure. However, it can raise blood pressure too much and lead to cardiovascular disease. Ask your doctor what amount of salt is right for you. Add table salt to whole, unprocessed foods. This helps control the amount of salt you are eating. Avoid processed and refined salty foods. Sodium helps increase blood pressure Check blood sugar levels Diabetes and high blood sugar can lead to low blood pressure. Use a home blood sugar monitor to check your blood sugar levels several times a day. You should see your doctor to find the best diet, exercise, and medication to help balance your blood sugar. Test thyroid function Thyroid disease is very common. Hypothyroidism occurs when the body does not produce enough thyroid hormone. Hypothyroidism can lead to low blood pressure. A simple blood test can help your doctor detect this condition. You may need medication and dietary changes to help boost thyroid function. Wear medical stockings Elastic medical stockings can help prevent venous blood from pooling in the legs. This helps prevent hypotension when standing, lying down or sitting too much. People who lie in bed for long periods of time may need a compression brace to help pump blood from the legs. Postural hypotension is more common in older people, with 11% of middle-aged people and 30% of older people. Use medicine Your doctor may prescribe medication to help treat low blood pressure . These medications help treat orthostatic hypotension: fludrocortisone helps increase blood volume, midodrine (Orvaten) helps constrict blood vessels to increase blood pressure. If someone's BP is dangerously low due to sepsis, other medications may be used to increase blood pressure such as alpha-adrenoceptor agonists, dopamine, epinephrine, norepinephrine, phenylephrine, vasopressin analogs Treat infections Some serious bacterial, viral, and fungal infections can cause low blood pressure. Your doctor can find out if you have an infection with a blood test. Treatment includes intravenous antibiotics and antiviral medications. To schedule an appointment at the hospital, please dial the HOTLINE number or make an appointment directly HERE . Download and book an automatic examination schedule on the MyVinmec application to manage, track schedules and make appointments anytime, anywhere right on the application.    

Sound card or sound card is a device that supports input audio processing and helps convert to deliver quality output audio to enhance game effects and support music production. To use the Sound card to bring satisfactory sound, let's learn with GEARVN through the following article. Introducing Sound Cards Like other peripheral devices such as computer mouse, mechanical keyboard , computer headset , etc. SoundCard is an indispensable accessory for users today. So what is a Sound card or Sound card? Sound card (Sound card), also known by another name, Audio Interface, attaches to the ISA or PCI slot on the motherboard or connects via USB.  This is a separate accessory that helps process incoming digital data and convert it into quality sound that is emitted through computer speakers or headphones. With the effect of bringing vivid multi-dimensional sound, the sound quality transmitted to the listener's ears is processed cleanly in each clear high note and deep bass. How many types of sound cards are there? With the increasing demand for use, sound cards are divided into two common types that you can easily come across such as:  Sound Card Onboard: A sound card attached directly to the main computer. Removable Sound Card: Connected via a transmitter such as a desktop computer or laptop via a USB port. For more convenience when traveling, the sound card is also modified in design with an extremely compact USB shape. Basic structure of Sound Card Color Shape Optical Black Headphone/line out Green Printed microphone Pink Line in Blue Digital out Yellow/White Subwoofer out Orange Rear surround sound Black Center channel Gray MIDI Gold Firewire No color/metal Instructions for connecting Soundcard to computer With the ability to turn your Laptop and PC into devices that provide quality sound to support music production and enhance entertainment with your favorite games. To optimize the features on the Sound card, refer to the following ways to connect and install the sound card: 6 simple steps to connect the Onboard Soundcard to the computer Step 1: Use a specialized computer cleaning tool to clean the PC port and attach the Sound Card to the Mainboard. Step 2: Use screws to fix the sound card part to the computer case. Step 3: Find and install the appropriate Driver. Step 4: After successful installation, the system will display the message "Hardware has been installed and ready to use". Step 5: Restart the computer and plug the computer headphone jack or speaker into the connection port on the Sound Card. Step 6: Turn on music and customize the sound accordingly. Instructions and installation of a separate sound card to the computer via USB port With extremely easy connection and you can adjust the volume, Bass, Treble, Mid, etc. directly, the removable Soundcard connected to the computer via USB is always the top choice of millions of Steamers. Producer specializes in music production,... Step 1: Use the SoundCard connection cable to plug into the USB port, at this time your device is both powered and supplied with music. Step 2: Turn on the power and plug a device such as a microphone, computer headset or speaker into the device. Step 3: Click your computer mouse on the speaker icon on the Taskbar to set up the sound output on the computer. Step 4: Select the Playback Devices section and select Speakers as the device name Step 5: Next to the recording section, select Line and then click Ok to save. Tip: To complete your own complete recording, you can combine the Soundcard with some software on your computer such as Adobe Audition, Audacity, Wavosaur,...

A good night's sleep is extremely important for human health and spirit. Sleeping well will help you have a comfortable spirit and help your brain function clearly. People with sleep disorders such as difficulty sleeping, insomnia, etc. will affect many other parts of the body and brain. Here are 20 simple ways to fall asleep as quickly as possible. 1. Lower the room temperature   Your body temperature will change when you fall asleep: Cool down when lying down and warm up when you stand up. Room temperature that is too high can make it difficult to sleep. Therefore, adjust the room temperature to a cool level between 60 – 67°F (15.6 – 19.4°C). Because each person will like a different temperature, you should choose a room temperature that suits your body. Hot baths or showers can also help speed up changes in body temperature. After a hot bath, your body cools down, which can send a signal to your brain that you want to go to sleep. Many studies show that taking a hot bath before going to bed can improve sleep efficiency and quality. Try the Quiz: Does being busy affect your health?   Modern life makes us so busy that we forget to take care of our health. Everyone knows that an all-day work schedule can leave you exhausted, but how exactly does being busy affect your health? Let's try the quiz below.     The content is professional consultation with Doctors of the Department of Internal Medicine and Internal Medicine - Vinmec Ha Long International General Hospital.         BEGIN 2. Use the 4-7-8 breathing method   This is a method researched and developed on simple airways but has the effect of reducing stress and helping to relax before going to bed. This method is based on controlled breathing techniques from yoga to bring about relaxation of the nervous system. Below are the steps to perform the 4-7-8 breathing method: When performing this method, you need to lie down on the bed and move your tongue to the back of your upper teeth. Breathe forcefully through your mouth as if you are hyperventilating. Continue breathing gently through your nose. During that process, mentally count from 1 to 4. Maintain your breath and count to 7. Repeat the above process again and exhale through your mouth for 8 seconds. Continuously do the above 3 times to complete 4 breaths. How to fall asleep as quickly as possible with the 4-7-8 breathing method. 3. Schedule bedtime   Many people find that setting a sleep schedule helps them fall asleep more easily. Each person's body has its own biological clock. This clock signals the body to feel alert during the day but sleepy at night. You will have a regular biological clock if you have a lifestyle of living, resting and waking up at the same time every day. Once your body adapts to this schedule, it will be easier for you to fall asleep and wake up at the same time every day. Every adult should get enough sleep from 7 to 9 hours every night to ensure health. Furthermore, you should give yourself 30 - 45 minutes to relax in the evening before going to bed. 4. Absorb light both day and night   Light can affect your body clock, which regulates sleep and alertness. Limiting light exposure can lead to disruption of circadian rhythms, making it difficult to sleep and leading to lack of alertness. During the day, when the body is exposed to sunlight, it will help the body stay alert. Both natural daylight and artificial light have an effect on your alertness. At night, darkness can make you feel sleepy due to the production of the hormone melatonin. In fact, the body secretes very little melatonin during the day. 5. Practice yoga and meditation   Stress can make it difficult to fall asleep. Therefore, meditation and yoga are tools to help calm the mind, relax the body and improve sleep quality. Yoga movements will help you practice flexible breathing and body movements, bringing mental tranquility and relieving stress. This method can also have a positive impact on sleep parameters such as quality, efficiency and sleep duration. Like yoga, maintaining a meditation habit will help you sleep better. Secret to falling asleep quickly with meditation method. 6. Avoid looking at the clock   Many people wake up at night and they worry that this could be a sign of illness. However, not being able to fall back asleep can disrupt your restful sleep. People who wake up in the middle of the night tend to check the clock and obsess about their inability to get back to sleep. Worse yet, frequently waking up without being able to fall back asleep can cause your body to develop a habit of waking up in the middle of the night every night. If possible, it is best to install the clock outside your room. If you need an alarm, you can set the clock and avoid watching it when you wake up in the middle of the night. 7. Avoid napping during the day   Due to poor sleep at night, many people with insomnia often have the habit of falling asleep during the day. Although short naps are associated with improved alertness, they can negatively impact nighttime sleep. 8. Food can negatively impact sleep quality   Consuming food before bed can affect sleep quality. High-carb meals can make it harder for you to sleep well. Many studies show that a high-carb diet can help you fall asleep faster, but it's not a good night's sleep. Instead, foods rich in fat can promote a deeper, more restful sleep. If you still want to eat a high-carb meal for dinner, you should eat at least 4 hours before going to bed to give your body enough time to digest. 9. Listen to relaxing music   Music can significantly improve sleep quality, and can even be used to improve chronic sleep disorders . A study of 24 young adults demonstrated that music helps promote deeper sleep. 10. Exercise during the day   Regular exercise is not only beneficial for your health, but it also helps increase the length and quality of sleep by promoting serotonin production in the brain and reducing levels of cortisol , the stress hormone. However, it is important that you maintain a moderate-intensity exercise routine. Excessive, intense exercise can lead to insomnia. Choosing exercise time is also very important. You should exercise a lot in the morning and limit exercise at the end of the day. Some activities for practice include: Jogging. Walk. Cycling. Tennis.   11. Choose a comfortable mattress   Mattress comfort and bedding can have an impact on the depth and quality of sleep. You should choose a mattress with medium firmness to have better sleep quality and prevent sleep disorders. The quality of the pillow is also important. It has the ability to determine the comfort and curve of the neck. A small study determined that orthopedic pillows are better for sleep quality than feather or foam pillows. Finally, the fabric of the clothes you wear to bed can affect your sleep. It's best to choose comfortable, stretchy and absorbent clothes. 12. Stay away from electronic devices before going to bed   One of the causes of insomnia is exposure to electronic devices. Watching TV, playing video games, using cell phones and social media can make it difficult to fall asleep. The reason is that the blue light emitted by these devices will prevent the production of melatonin. Therefore, you should disconnect all electronic devices such as: Computer, cell phone,... before going to bed. 13. Use essential oils   Essential oils have the effect of relaxing, relieving stress, etc., which will help improve sleep quality and duration. Popular scents that have a positive impact on sleep include: Lavender. Brocade roses. Mint. Combine lemon and orange essence. 14. Write before bed   Many people find it difficult to sleep when thoughts keep running around in their minds. This can cause anxiety and stress, create negative emotions and disturb sleep. Therefore, psychologists recommend writing a diary and focusing on positive thoughts to calm your mind. Thanks to this, you will fall asleep more easily. 15. Limit caffeine intake   Caffeine helps fight fatigue and stimulates alertness. It can be found in foods and drinks such as: Chocolate, coffee, soft drinks, energy drinks, etc. This stimulant can negatively affect the quality and duration of food. amount of sleep. Although the effects of caffeine vary from person to person, you should limit your caffeine consumption at least 6 hours before bed. Instead, you should drink a soothing tea like chamomile tea to promote sleep and relaxation. Limiting your caffeine intake helps you fall asleep as quickly as possible. 16. Adjust your sleeping position   Good sleep quality can depend on your sleeping position. Normally, there are three main sleeping positions: lying on your stomach, lying on your side, and lying on your back. Many people believe that sleeping on your back will help you have better sleep quality. However, research has shown that this is not the best sleeping position. Because it can lead to airway obstruction, sleep apnea and snoring. 17. Read books, magazines,...   Reading anything before going to bed such as: Reading books, magazines,... can help you sleep easier. Especially for children, reading before bed can promote longer sleep. However, it's important to understand the difference between reading e-books and traditional paper books. E-books emit blue light which reduces melatonin secretion. Low melatonin levels make it difficult to fall asleep and make you feel tired the next day. Therefore, you should read paper books to relax and improve your sleep. 18. Try to stay awake   Many people believe that when you try to force yourself to go to sleep, it will help you fall asleep more easily. However, psychological experts say this is a wrong view. Instead, you should only go to bed when you feel really sleepy. 19. Visualize things that make you happy   Instead of lying in bed worrying and thinking about stressful things, visualize positive things. In one study on insomnia, participants were able to fall asleep faster after they were instructed to use visual distraction. This technique helped them occupy their minds with good thoughts instead of being busy with worries during the time before sleep. 20. Use sleep-enhancing supplements   Magnesium Magnesium helps activate neurotransmitters responsible for sleep. Doses up to 500 milligrams (mg) per day have been shown to improve sleep. 5-HTP (5-hydroxytryptophan) The amino acid 5-HTP enhances the production of serotonin, which helps regulate sleep. You can use doses up to 600 mg per day, taken once daily or divided into several doses to be effective in treating insomnia. Melatonin Melatonin can be produced naturally by the body. However, this substance can also be supplemented through pills to regulate sleep. Using a dose of 0.5–5mg, taken 2 hours before bedtime can improve sleep quality. L – theanine This is an amino acid that helps improve sleep quality and is very safe. You may be given a dose of 400mg per day. GABA (axit gamma-aminobutyric) Gamma-aminobutyric acid is a compound produced to inhibit certain transmitters and may help the central nervous system relax. In short, insomnia can make you feel tired the next morning, affecting your health and concentration. Not only is difficulty falling asleep frustrating, it can also affect your mental and physical health. You can apply one or more of the above measures to improve your sleep quality. Please follow the website: Vinmec.com regularly to update many other useful information.   Insomnia, difficulty falling asleep, being startled in the middle of the night, feeling tired when waking up... all have a great impact on long-term health. SCHEDULE AN EXAMINATION WITH VINMEC'S TEAM OF EXPERTS to receive advice to improve your sleep quality.