Secrets to quality sleep.

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Although sleeping to complete the sleep cycle will help you quality 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, such as:  

  • Sleep 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 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