Sleep is an important thing that you should not neglect because it can directly affect your physical and mental health. Research has confirmed that insufficient night’s sleep has a negative effect on hormones in the body, exercise efficiency, and brain function. It causes weight gain and increases the risk of diseases in both children and adults. If you want to sleep soundly throughout the night to allow your body to rest and recover fully, reducing the risk of the aforementioned health problems, today เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย we have 10 sleeping tips that have been proven to be effective.
10 tips for a good night’s sleep
1. Get enough light during the day.
Sunlight and light are key to sleep patterns and the body’s circadian rhythm, which influences your brain, body, hormones and signals your body to wake up and sleep. When it’s functioning normally, you’ll be energized during the day and help you sleep better and longer at night.
You should get at least 30 minutes of sunlight every day. Sleep experts recommend that if you have trouble sleeping, get an hour of morning sunlight and sleep with the lights off. This is because light affects your biological clock. When there is light, your brain thinks it is still daytime, so it doesn’t release melatonin, which helps you relax and sleep deeply.
2. Avoid caffeine and nicotine before bed.
Coffee, soft drinks, some teas, and chocolate contain a stimulant called “ caffeine .” Caffeine can stimulate the nervous system for up to 6-8 hours. Research has shown that consuming caffeine within 6 hours of bedtime is a major contributor to poor sleep quality. Therefore, you should avoid drinking coffee after 3-4 p.m., especially if you are sensitive to caffeine or have trouble sleeping. If you feel like drinking coffee in the afternoon or evening, you should turn to decaffeinated or low-caffeine coffee instead.
Not only caffeine, but nicotine is also a stimulant. That’s why many smokers sleep less and wake up very early because they crave cigarettes due to nicotine withdrawal.
3. Reduce nap time and do not take naps after 3 p.m.
Studies have shown that taking a nap of no more than 30 minutes can improve brain function during the day. However, taking a nap for too long or taking a nap in the late afternoon can confuse your biological clock, preventing you from falling asleep at night and negatively affecting your health and sleep quality. So if you have trouble falling asleep at night, you should avoid taking naps or take fewer naps.
4. Try to sleep and wake up at the same time.
The human body’s circadian clock is adjusted to the day and night and works in a cycle. Sleeping and waking up at the same time can help improve the quality of your sleep in the long run. You should make it a habit to go to bed and wake up at the same time every day, especially during the holidays. Sleeping late and waking up late on holidays cannot make up for the lack of sleep on weekdays. It also makes it harder to wake up on Monday. In addition, irregular sleep patterns also cause changes in your circadian clock and the level of the hormone melatonin, which signals your brain to sleep.
5. Do not drink alcoholic beverages before bedtime.
Drinking alcohol before bed may help you feel relaxed, but drinking too much can cause you to not sleep well, have difficulty breathing, snore , disrupt your sleep pattern, cause sleep apnea, the body does not secrete growth hormone (Human Growth Hormones or HGH) and secrete less melatonin at night. It may also cause you to wake up in the middle of the night because the alcoholic beverage gradually wears off.
6. Avoid large meals and don’t drink too much at night.
Small snacks may help you sleep better, but eating a large meal can cause indigestion , which disrupts sleep and affects the natural secretion of growth hormone and melatonin. It’s not just food; drinking too much at night can also cause you to wake up frequently to go to the toilet, known as nocturia. This affects your sleep quality and makes you tired during the day. Before going to bed, make sure you go to the bathroom so you don’t wake up frequently in the middle of the night.
7. Adjust the bedroom environment and temperature to be suitable.
The sleeping environment, including temperature, noise, light, furniture placement, and electronic devices such as mobile phones, televisions, and computers, are another important factor affecting the quality of your sleep. You should use bedding that helps you sleep comfortably, and adjust the temperature of your bedroom to an appropriate level. The ideal sleeping temperature for most people is around 20°C. And don’t forget to turn off the lights to help you sleep better.
8. Exercise regularly, but not before bedtime.
Exercise is one of the most scientifically proven ways to improve sleep quality and health. And Exercise can help improve insomnia. You should exercise for at least 30 minutes every day. But you should avoid exercising 2-3 hours before bedtime because exercise increases the secretion of hormones such as epinephrine and adrenaline, which stimulate you to be alert and may cause insomnia.
9. Relax before going to bed. Guaranteed… deep sleep.
Don’t work too much each day until you don’t have time to rest. Before going to bed, you should do activities that help relax your body and clear your mind and spirit, such as reading a book, listening to music, taking a warm bath, getting a relaxing massage, praying, or meditating, which will help you fall asleep easily and sleep more soundly.
10. Cures sleep disorders
If you have trouble falling asleep, staying asleep, waking up frequently, or feeling tired during the day even though you get enough rest at night, it may be because you have a sleep disorder. You should see a doctor or sleep specialist to solve the problem at the source. Solving other health problems or mental health problems is also an important part of helping you sleep soundly and effectively.