Secrets to quality sleeping.

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Although sleeping to complete the sleep cycle will help you sleep more fully. But sleep cycles are difficult to control. There is also the age factor. Lifestyle habits and sleep disorders. It may prevent many people from getting quality sleep. Creating good sleep discipline is therefore a way to help us sleep better for your health, such as:  

sleeping and wake up at the same time even on holidays. To get used to it This will help the body clock have a more systematic cycle.ทางเข้า ufabet

No napping in the afternoon or evening. Because it will make it difficult to sleep at night. If you want to nap, you should nap before noon and take a short nap.

Exercise regularly And go out and do outdoor activities to expose your body to sunlight during the day. This will have a positive effect on the body clock that controls sleep.

Refrain from drinking a lot of water before going to bed. This can cause pain in urinating and waking up in the middle of the night. Including avoiding drinking beverages containing caffeine, alcohol and refraining from smoking.

Avoid eating late meals. 

Especially eating in large quantities. or eat spicy food 

Arrange your bedroom to have the right temperature and light. There should be no disturbing noise or light. You should also choose a mattress and pillow that supports the body and is soft and comfortable.

Avoid watching television Use your laptop or mobile phone at least 30 minutes before going to bed because the blue light from the screen makes the body understand that it’s not time to sleep yet. Therefore, it does not secrete the substance melatonin (Melatonin) that helps with sleep. Makes it difficult for us to sleep

Relieve stress before going to bed, such as taking a warm shower, meditating, and practicing breathing exercises. This may help you sleep better.

If you can’t sleep 20–30 minutes after going to bed, get up and do another activity for a short time, such as listening to soft music or reading a book to relax.