Trouble Sleeping, waking up in the middle of the night, causing you to wake up feeling unrested, is a problem that bothers many people, but can be solved by changing your behavior.
Sleep is the most important thing for health, but because of the busy life, sleeping becomes difficult for some people. There is still a way out of this symptom. Just try to adjust your behavior without relying on sleeping pills with the following 7 easy tips.
1. Create a new bedroom atmosphere.
A good bedroom should be quiet and free from noise, with a cool temperature and no bright light from lamps at night. Smartphones or tablets should be completely avoided for those who have difficulty sleeping.
Because the blue light from electronic devices suppresses the secretion of melatonin from the pituitary gland, สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน which is a sleep hormone, helps slow down aging and reduces stress.
2. Relax yourself.
About 1-2 hours before going to bed, try doing activities that help your body relax, such as practicing muscle relaxation by taking long, deep breaths and slowly exhaling. Try to focus your mind on your breath, and you will get better results.
3. Eat foods high in magnesium.
Try eating foods high in magnesium, such as nuts, seeds, avocados, bananas, yogurt, potatoes, raisins, spinach, soy milk, tofu, and tuna. A magnesium deficiency can affect the nervous system and brain, which helps with People sleep.
4. Soak your feet in warm water before going to bed.
A natural and healthy way is to soak your feet in water at a temperature of about 40-50 degrees Celsius and then rub your palms and massage your feet to stimulate blood circulation, which will help relieve fatigue.
5. Lavender scent is therapeutic.
The scent of natural herbs extracted into essential oils, also known as “aromatherapy,” helps to feel refreshed, relaxed, and reduces physical reactions to stress. There are many types of essential oils to choose from according to your needs.
6. Adjust the temperature and air purifier.
To make your sleep more comfortable, adjust the room temperature to between 17-25 degrees Celsius. Also, using an air purifier in the bedroom to increase the amount of oxygen to balance it and also helps eliminate allergens with small particles such as dust, animal hair, mold spores, and air freshener odors is another way to help you sleep deeply and continuously.
7. Sleep on time.
Try to make a routine of sleeping at the same time every night. If you do it consistently for a week, your body will adjust and get used to it, so you can fall asleep at that time.
If you still can’t fall asleep after 30 minutes, don’t force yourself to sleep. Don’t get angry or irritated, and don’t look at the clock too often. This will put pressure on yourself and make you wonder why you haven’t fallen asleep yet, and will eventually make you unable to fall asleep.