Sleep is important for maintaining a healthy body and brain. But sometimes falling asleep can be a challenge. Especially people who sleep late and want to change their time to go to bed quickly. That can be done with the following techniques:
Create good sleeping habits: Try to set sleeping and waking times to allow your body to get used to the biological clock’s working order.
Reduce Waking During Sleep: Waking up earlier than bedtime can make you feel tired and increase difficulty falling asleep. You should reduce the use of your brain or the use of various devices. such as mobile phones which makes you feel excited before going to bed
Be careful with food and drinks : Consuming caffeinated beverages or foods that contain caffeine in the freezer. It may make you unable to sleep. Avoid using these drinks or foods close to bedtime.
Create the right environment: Create a quiet, dark, and cool environment, such as closing the curtains and turning off the air conditioner. Or use appropriate earmuffs. Helps create the right atmosphere for sleeping.
Exercise regularly: Exercise makes the body tired and needs rest. This causes an increased need for sleep.
Reduce stress and anxiety: By using emotion regulation techniques such as yoga, talking,ยูฟ่าเบท and breathing exercises to reduce stress and anxiety from daily life.
Try relaxation techniques: meditation, listening to soothing music. To help stop the mind and prepare for sleep.
When you start using this technique continuously It may help you fall asleep easier and have better sleep quality.