Sleep is very slotxo important to our health. Regardless of gender and age Many people may not think that just sleeping can cause problems. But did you know that sleeping is like a nightmare for many people? Anyone who is hard to sleep, can't sleep and wake up in the middle of the night often. Wake up and can't 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, which in fact sleep hygiene is not difficult. But we will be the kind that know but do not do more than Tonkit360, so we will emphasize that the quality sleep. What should I do? Avoiding 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 bed. Caffeine stimulates us to feel alert. Until disturbed sleep Even if you sleep But sleep quality will decrease Which caffeine is not only found in tea or coffee But also found in soft drinks Or chocolate too Therefore, caffeinated foods should be avoided at least 4-6 hours before bedtime. As for alcohol, 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 often wake up or sleep. You should limit your drinking to 1-2 drinks per day (or less) and avoid alcoholic beverages 3 hours before bed. In addition, people who smoke. Should also allow the last time to smoke before going to bed Don't get nicotine too close to bedtime. Create a bedroom in a condition that is conducive to sleep. The ideal sleeping environment is dark, quiet, airy 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 Keep the room temperature just right. 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 don't 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. Find a light activity to do before bed. 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 Go to bed only when you feel really 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 up with 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 that makes you relaxing, such as reading a book or listening to music until you feel sleepy again. And can go back to sleep Take advantage of the light Light (from nature) is the clock that controls our brain, body. This affects sleep regulation, waking up in a healthy sleep cycle, so every morning you should expose yourself to the sun. And during the day we go outside to see some light Don't keep yourself indoors all the time. Don't just look at the time How we focus on time Whether it is when trying to sleep Or waking up in the middle of the night Will make us nervous, stressed, and difficult to sleep Try not to pay too much attention to the time at night. Or if it's not too difficult, turn the clock face away. But if you wake up in the middle of the night and are unable to fall asleep within 20 minutes, you should get out of bed to find some quiet activity. And relax, such as reading books, listening to soft music by trying to dim the lights. When I start to feel sleepy, I go back to sleep Avoid napping during the day Many people already have the habit of napping on a daily basis. Which is not a mistake or a bad thing But for people who are sleeping difficult or not sleeping well. Naps during the day may reduce your need for a night's sleep.If you're really sleepy, snooze should be as short as possible and before 5pm. Build a sleeping habit by setting the body clock. Having a timely and consistent bedtime Will help sleep better quality That means we should wake up and sleep at the same time. To meet every day, whether it is a work day or a holiday. Control yourself from staying up late and waking up late on the weekend. Because sleeping and waking up on time This is the sleep clock in our body. The body recognizes that it is time to rest. It will make us feel more relaxed to be ready for sleep or when awake, the body prepares to stimulate energy. When it gets used to Choose dinner During dinner, choose to eat light, easy to digest and absolutely abstain from late-night food, such as eating pizza at 10 PM may cause insomnia. Because it is heavy and takes time to digest, we should finish eating several hours before going to bed.