12 things to do before bed To fall asleep easily – sleep well

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Sleep is very important to the health of people, regardless of sex and age. Many people may not think that just sleep can cause problems. But did you know that sleeping is like a nightmare for many people? Woke up and couldn’t go back to bed. will know how much suffering sleep is

But no matter how hard it is We can control the quality of sleep. researchers have discovered “Sleep Hygiene” has been created to help us spend the best quality sleep time. And achieve maximum efficiency, in fact, this sleep hygiene is not that difficult. But we will be the type that knows but does not do more than Tonkit360 will emphasize that quality sleep is. what to do ทางเข้า ufabet https://ufabet999.com

12 things to do before bed To fall asleep easily - sleep well

1.avoid caffeine Alcohol, cigarettes, or anything else that will interfere with sleep.

We all know that caffeine is a sleep deterrent. (It’s that we drink coffee during the day to keep our eyes open.) If you get caffeine before bedtime. Caffeine stimulates us to feel alert. until disturbing sleep even though sleep But the quality of sleep will decrease. Caffeine isn’t just found in tea or coffee. but also found in soft drinks or chocolate too Therefore, refrain from consuming foods that contain caffeine at least 4-6 hours before bedtime.

As for alcoholic beverages, many people like to drink because they understand that it makes us fall asleep easily and sleep well. But only in the beginning After that it acts as a stimulant. As a result, we wake up often or do not sleep well. It’s best to limit your drinking to 1-2 drinks a day (or less) and avoid alcohol 3 hours before bedtime.

In addition, people who smoke It’s also a good idea to space out your last pump and the time before you go to bed. Don’t take nicotine too close to bedtime.

2.Create a bedroom atmosphere in a condition that is conducive to sleep.

The suitable environment for sleeping is dark, quiet, well ventilated and cool. It will help us fall asleep easily and sleep better. Some people may need to rely on earplugs to reduce noise. relying on blindfolds to reduce the light Keep the temperature in the room just right. Not too hot and not too cold. Position the mattress for easy air circulation. Including the selection of sleeping equipment is important, including mattresses, pillows, bolsters, blankets, choose the ones that make us sleep the most comfortable.

Another method that many people do not pay attention to. The bedroom with the most conducive sleep atmosphere Is a bedroom that is only for sleeping. Other activities that have been done in the bedroom, such as television, computer, work pile, move out behind the bedroom door. Let the activity in this area rest only sleep.

3.If you do something light, do it before bedtime.

It should be a relaxing activity suitable for the time that overlaps from waking to falling asleep. Which will be in the 1 hour before bedtime, such as taking a comfortable shower, reading a book, listening to soft music, watching television and ending all stress-provoking activities. Activities that cause both physical and mental stress causing our body to secrete stress hormones or cortisol comes out We will feel awake, anxious, unable to sleep. If there is any problem I wrote it down. wake up

4.Go to bed only when you feel really sleepy.

Remember the agony of lying down and unable to sleep? Struggling to sleep brings extreme stress. and also followed by suffering If you’ve rolled into bed and haven’t fallen asleep within 20 minutes, give up the effort. and get out of bed to do something else Find something relaxing to do, such as reading a book or listening to music, until you feel sleepy again. and go back to sleep

  1. take advantage of the light

Light (from nature) is our body’s brain clock. Which affects the regulation of sleep and wake up in a healthy sleep cycle, so every morning should take yourself out to the sun. and during the day go outside to find some light Don’t stay indoors all the time.

  1. Don’t keep staring at the time

that we keep focusing on time Whether it’s when trying to sleep. or waking up in the middle of the night It will make us anxious, stressed and difficult to sleep. Try not to pay too much attention to the time at night. Or if it’s not too difficult, just turn the clock face away. But if you wake up in the middle of the night and can’t continue to fall asleep within 20 minutes, you should get out of bed to find quiet activities. And relax doing things like reading books, listening to soft music by trying to adjust the lights to be dim. When you start to feel sleepy, go back to sleep.

  1. Avoid daytime naps.

Many people already have a habit of taking a nap on a daily basis. which is not wrong or bad But for people who are difficult to sleep or can’t sleep well Taking a nap during the day can decrease your need for sleep at night. If you’re really sleepy, you can’t really take it, take your nap as short as possible and before 5pm.

8.Build a habit of sleeping by setting your body clock.

having a consistent and punctual bedtime It will help improve the quality of sleep. That means we should wake up and go to sleep at the same time. to be synchronized every day whether working days or holidays Control yourself from going to bed late and waking up late on holidays. Because sleeping and waking up on time It sets the sleep clock in our body. The body will recognize that it is time to rest. It adjusts to make us feel more relaxed to be ready to sleep or when we wake up, the body prepares to stimulate energy. By the time it got used to

9.Choose dinner wisely

During dinner time, you should choose to eat light, easily digestible food and absolutely abstain from late-night meals, such as eating pizza at 10 p.m., which may cause insomnia. It’s heavy on your stomach and takes time to digest, so it’s best to finish your meal several hours before bedtime, at least about three hours.

10.Drink enough water and stay fit.

If the body has enough water This will help prevent us from feeling so thirsty that we have to wake up in the middle of the night. But don’t drink too much before going to bed. It may cause us to wake up in the middle of the night to go to the bathroom. or running to the bathroom all night

  1. exercise

Exercise is one way to balance the body. This will help us sleep easier and better. But on condition that it must be the right time. Leave several hours away from bedtime. At least about 3 hours or in the evening. since the beginning of the day because exercising too close to bedtime Will stimulate the body after the hormone cortisol to wake up our brain. which is not good for sleep at all

  1. follow up

If you can follow all 11 of the above until it becomes a daily routine. We will be the ones who sleep easier and better. Sleep is more efficient than ever. Still, not all sleep problems that arise are easily solved. There may be other problems that indicate a sleep disorder, such as sleep apnea, snoring, leg spasms, or feeling constantly sleepy even though you think you’re getting enough sleep.

If these problems cannot be solved according to the 11 practices, many sleep problems badly Talk to your doctor or sleep specialist. In addition, a psychiatrist may be required to assess whether there is a hidden depression or not. Because patients with depression often have sleep problems as well.