10 tips on how to get quality sleep.
1. Set a time limit for going to bed.
Setting a regular bedtime and waking up time every day. It will help make the body aware of the time to sleep and wake up at the right time.
2. Creating an atmosphere before sleeping
before sleeping You should create a sleeping environment by adjusting the temperature of the bedroom that is appropriate and comfortable. Or it will be reading a book before going to bed. Taking a warm bath, etc.
3. Check the mattress
Choosing a mattress that is appropriate for your body shape and weight Softness and comfort of the bed or investing in good mattresses, pillows, and bedding The right amount will make sleeping more comfortable.
4. Turn off screen exposure before bed.
Blue light emitted by various electronic devices Whether it’s from a mobile phone or computer It will be the light that disturbs our sleep. Try to avoid screen use for at least an hour before bed.
5. Avoid heavy meals and drinks before bed.
Eating a large meal or consuming caffeine, nicotine, or alcohol close to bedtime can disrupt sleep.
6. Exercise regularly.
Regular exercise can help you sleep better. But you should avoid strenuous exercise near bedtime because it may cause your body to sleep. Focus on doing gentle yoga before bed. To help the body relax
7. Manage stress
calming the mind Let go of your thoughts, listen to soothing music, or practice relaxation techniques or activities that calm your mind and brain before bed.
8. Avoid sleeping during the day.
Avoid sleeping during the day as it may cause insomnia at night. But if we need to take a nap Sleep for a short period of time. And avoid sleeping too close to bedtime.
9. Limit liquids before bed.
Reduce the amount of water or other liquids you drink 2-3 hours before bed to reduce the chance of waking up to use the bathroom in the middle of the night.
10. Having trouble sleeping
If you have persistent problems sleeping, you should see a doctor or specialist to find the cause and find appropriate solutions.
Good quality sleep has a positive effect on both the body and mind. Helps to have good health Reduce the risk of disease and enhance good memory and concentration Emphasis should be placed on getting adequate sleep according to individual needs. You should sleep approximately 7-9 hours per night along with taking care of other health care. According to ยูฟ่าเบท https://ufabet999.com