Sleep hygiene For good quality sleep

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Sleep hygiene For good quality sleep

Post by ritcha » Wed May 05, 2021 4:25 am


Sleep is very important to our health. Regardless of gender and age Many people may not think that just sleeping can cause problems. But do you know that sleeping is like a nightmare for many people? Anyone who is hard to sleep, does not sleep well, often wakes up in the middle of the night, wakes up and cannot continue to sleep. Will know very well how much suffering that sleep is

But no matter how difficult it is We can control quality sleep. Researchers have found “Sleep hygiene” has been created to help us spend time sleeping at the best quality. And the most effective. In fact, this sleep hygiene is not that difficult. But we will be the kind that know but do not do more than joker , so we will emphasize that quality sleep. What should I do?

1. Avoid caffeine Alcohol, cigarettes, or anything but that will interfere with sleep.
We all know that caffeine is an inhibitor of sleepiness. (Well, we drink coffee during the day to keep the eyes bright) If you get caffeine before going to bed. Caffeine stimulates us to feel alert. Until it interferes with sleep Even if you sleep But sleep quality will deteriorate Which caffeine is not only found in tea or coffee But also found in soft drinks Or chocolate too Therefore, it is best to refrain from consuming caffeinated foods at least 4-6 hours before bedtime.

As for alcoholic beverages, many people like to drink it because they understand that it makes us fall asleep and sleep well. But only at the beginning After that it will act as a stimulant. As a result, we wake up often or do not fall asleep. Therefore, limit drinking to 1-2 drinks per day (or less) and avoid alcoholic beverages 3 hours before bedtime. People who smoke Should also allow the last time to smoke before going to bed Don't get nicotine too close to bedtime.

2. Create a bedroom in a condition that is conducive to sleep.
The sleeping environment is dark, quiet, ventilated and cool. It will help us fall asleep easier and sleep better. Some people may have to rely on earplugs to reduce the noise. Relying on blindfold to reduce light Maintain the right room temperature. Not too hot and not too cold Position the mattress for good ventilation. Including the selection of sleeping equipment is important, including mattresses, pillows, bolster pillows, blankets, choose that make us sleep most comfortable.

Another way that many people do not focus on. The bedroom has the most comfortable atmosphere for sleeping. The bedroom is only for sleeping Other activities that have been done in the bedroom, such as television, computer, work pile, move all out behind the bedroom door. Let activities in this area leave only sleep.

3. Find a light activity to do before bedtime.
It should be a relaxing activity suitable for the period overlapping from waking to sleep. This is one hour before bedtime, such as taking a good shower, reading a book, listening to soft music, watching television, and ending all stress-inducing activities. Activities that cause both physical and mental stress Causing our body to release stress hormones Or the cortisol comes out We feel awake, anxious, and unable to sleep if we have any problems. Write it down Let's wake up

4. Only go to bed when you really feel sleepy.
Remember the suffering when you lay down but you can't sleep? Struggling and trying to sleep brings the greatest amount of stress. And also followed by distress If you fall into bed but still won't fall asleep within 20 minutes, give up trying. Then get out of bed to do something else Find something relaxing to do, such as reading a book or listening to music until you feel sleepy again. And can go back to sleep

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