Sleeping an important role in overall health because while you sleep. Your body begins to repair and restore cells in your body. Poor quality sleep affects your mood control, motor skills, physical fitness, and immune system.
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 4 easy tips.
Go to bed on time: At first, you might want to set a bedtime and wake-up time so that your body gets used to it สนใจสมัคร? คลิกที่นี่เพื่อเริ่มต้น. You shouldn’t go to bed too late, and you should get at least 6-8 hours of sleep. This will help relieve insomnia.
Eat foods high in magnesium: Try to eat foods high in magnesium such as nuts, seeds, avocados, bananas, yogurt, potatoes, raisins, spinach, soy milk, tofu, and tuna. Because if the body lacks magnesium, it will affect the nervous system and brain that helps with sleep. You should avoid foods that are high in caffeine such as tea, coffee, and soft drinks. Which will make the nervous system alert and prevent sleep.
Do not eat a heavy meal 4-6 hours before bedtime: Eating a heavy meal close to bedtime can also make it difficult to fall asleep, such as problems such as stomach bloating or indigestion. Therefore, you should not eat a heavy meal before going to bed. If you are hungry, choose warm milk instead.
Relax yourself: About 1-2 hours before going to bed, try to do activities that help your body relax, such as practicing muscle relaxation by taking long, deep breaths and slowly exhaling. Try to focus on your breath for better results. And when you lie down, stop thinking about problems or if you realize that you are thinking again, bring your mind back and relax. Tell yourself that this is bedtime, time to rest. All problems should be solved tomorrow. Also, avoid stimuli that prevent your brain from relaxing, such as TV, smartphones or tablets.
Finally, 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.