Starting a healthy new year, in addition to adjusting and changing your style to become a better person than before, starting a good life also involves good sleep. Revealing 9 techniques to fall asleep easier and sleep soundly all night long.

Sleeping is about one-third of life. Therefore, sleep is important. It is not only the number of hours or period of sleep that is important. Good quality sleep is most important. Good sleep means deep sleep, not waking up in the middle of the night. When waking up, you must not be drowsy during the day. The brain and nervous system must be alert and ready to work at all times. Feel happy every day.

There are still quite a few people who have to deal with the problem of fragmented sleep.

Or having difficulty sleeping may be caused by an abnormality in the brain’s sleep control system (Circadian Rhythm Sleep Disorder) or a chronic disease such as asthma, acid reflux, depression, allergies. Or even working day/night shifts. Anyone who is having trouble sleeping. Before having other health problems later. We เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง have 9 simple techniques to help you fall asleep easier for you to try.

9 Easy Techniques to Help You Fall Asleep Better

• Exercise in the evening for 30 minutes, 4-6 hours before bedtime.
• Eat bananas because the skin of bananas has a sleeping pill effect and contains an amino acid called tryptophan, which is converted to serotonin, which helps you feel sleepy, relaxed, and anxious, and helps you sleep well.
• Avoid heavy and spicy foods before bedtime, as it takes your body 2-3 hours to digest food.
• Avoid drinking coffee, alcohol, or stimulating beverages 4-6 hours before bedtime.
• Relax your body and mind by taking a warm bath before bed, listening to soft music, praying, or meditating.
• Organize your bedroom and eliminate distractions by turning off lights and electrical appliances to create the darkest possible atmosphere, allowing your body to produce melatonin, a sleepy hormone that your body normally releases when it’s time to sleep.
• Avoid smoking (Active smoker) and being near cigarette smoke (Passive smoker) because nicotine will make it difficult to fall asleep, sleep insufficiently, wake up frequently and have nightmares from the stimulating effect of nicotine on the nervous system.
• Try to set a regular bedtime by trying to sleep before 11 pm and wake up before 6 am because growth hormones and hormones that help repair the body are secreted the most in the middle of the night, which is 11 pm – 4 am. Therefore, you should sleep soundly during this time to allow your body to fully repair itself.
• The skin should be exposed to the morning sunlight so that the body can synthesize enough vitamin D. Exposure to the morning sunlight every day for 5-10 minutes helps to make sleeping at night a deep and quality sleep. In addition, vitamin D is a natural antioxidant that helps prevent disease and helps us feel refreshed throughout the day.3