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KONGDY
Tips For Good Sleep
Do you know that It is possible to create your own good sleep? In the following article, Kongdy will reveal all the secrets of sleep, so you can "do it yourself" and make your own quality sleep. Get in touch with the following ways to achieve a good sleep hygiene that will help you sleep well into the morning.
01. The bedroom environment is important
A bedroom that provides a good night's sleep should be quiet and protected from light, and the temperature of the room should be appropriate, not too hot or too cold. Try to go to sleep and wake up at the same time every day until your body gets used to the rhythm. Although you may go to bed later than usual some nights, try to wake up on time. You may feel sleepy during the day, but at night you will soon fall back to sleep.
02. Do not lie in bed for long periods of time
Don't use your bed for reading, watching TV or doing other things. If you spend a lot of time in bed doing things that are not related to sleep, your brain will associate these things with sleep and you will feel less sleepy when we try to fall asleep.
03. Go to bed only when you feel sleepy
When you have been in bed for 20 minutes and still can't fall asleep, you should get up and find activities that help you relax, such as reading, listening to music, or dimming the lights in your bedroom. You should also avoid watching TV, listening to the news or playing games on your mobile phone (as this encourages your brain to be active). Also, don't stay in bed when you wake up in the morning.
04. Set aside 1-2 hours before bedtime for relaxation
Try to avoid stressful work or activities during this time. If your body is tense and you are feeling stressed, you will not be able to relax before going to bed, which will make it difficult to fall asleep. Also, if you feel stressed or have a lot of thoughts throughout the day, it is advisable to take a little time after dinner to write down and sort your thoughts. Then, experimentally and briefly plan for each idea. Keep trying to do this every day until it becomes a habit.
05. Avoid taking naps during the day
Because it will keep you awake at night. If you are feeling sleepy, take a nap for 30 minutes or less, not after 3pm.
06. Dinner should be eaten at least 4 hours before you go to bed.
Tea, coffee, cola, alcoholic or caffeinated drinks and chocolate should also be avoided at dinner. In addition, you should not smoke in the evening or before bedtime.
07. Exercise regularly at least 3-4 times a week in the morning or afternoon.
Exercise helps to reduce physical and emotional stress. However, do not exercise late at night (4 hours before bedtime) as it may disturb your sleep.
Finally, with these methods we develop good sleep habits and have quality sleep to ensure that the body and brain can use the sleep time to nourish and repair the damaged parts of the body. It also prepares your body for productive work the next day.
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