How to get good sleep.
Our body needs rest just like eating. When we eat well, our body will be well. The same goes for sleeping.
How to get good sleep
1. Don’t go to bed until you feel sleepy. If you can’t sleep, do something that will help your body relax and not disturb your mind, such as reading a book, listening to soft music, or doing something relaxing but not stimulating so that you don’t feel too anxious about sleeping.
2. If you can’t sleep, don’t worry. If you can’t sleep after 30 minutes, do something relaxing until you feel sleepy, then go back to sleep. Don’t look at the clock too often, because it puts pressure on yourself, making you stressed and ultimately unable to sleep.
3. Do something relaxing before bed, like having a light snack or reading for a few minutes.
4. Wake up at the same time every morning. Do it consistently on both workdays and holidays because hormones and substances that are necessary for ทางเข้า ufabet good health and skin will be produced at the time determined by the body. The recommended time to go to bed should not be later than 10 pm each day and wake up no later than 8 am.
5. Get a good night’s sleep. Getting enough sleep will help you feel refreshed every day.
6. Avoid taking naps during the day. If you do take a nap, try to keep it short (less than an hour). Avoid taking a nap after 3:00 p.m.
7. Keep a consistent schedule. Eat meals, take medicine, do housework, and do other activities on time. This will help your body clock run smoothly.
8. Don’t drink caffeinated beverages after lunch.
9. Do not smoke or use substances containing nicotine before going to bed.
10. Do not drink beer, wine or alcoholic beverages within 6 hours before bedtime.
11. You should not eat a large meal close to bedtime , but you should also not let your body feel hungry. Certain foods help the body produce serotonin, which helps you sleep better, such as sweet potatoes, taro, longans, brown rice, whole wheat bread, and various whole grain products. Drinking warm milk or chamomile tea can also help.
12. Avoid strenuous exercise within 6 hours before bedtime.
13. Avoid using sleeping pills or use them with caution and do not drink alcohol while taking sleeping pills.
14. Take time during the day to deal with what’s worrying you. Talk about your worries with a family member or friend. Express your feelings by writing them down. If worries are a recurring problem, talk to a therapist.
15. Adjust the bedroom environment to be appropriate. The bedroom should be quiet, free from noise, and the temperature in the room should be cool enough. The lights should be turned off to make it dark. Other devices or facilities such as television, computer, or work desk should not be brought into the bedroom because they will make you feel anxious all the time and cause insomnia. Choose pillows and mattresses that are suitable for your body shape and clean them regularly.
16. Sleeping on your back is a good sleeping position for your health because there is nothing pressing on your chest, allowing the respiratory system to function easily. When you sleep on your back, your spine is supported by the mattress, allowing you to lie in the most natural position possible (except for patients or pregnant women). In addition, sleeping on your back helps to avoid wrinkles on your face because sleeping on your side or stomach for a long time causes pressure, which leads to wrinkles on your face.