Dr. Suwanchai Wattana Yingcharoenchai Director-General of the Department of Health Mentioned to prepare the body forcheer footballworld 2022 that from the competition schedule held in Qatar make the live broadcast time match the night of Thailand Especially late night couples who start competing at 11:00 p.m., finish around 1:30 a.m. and the last couple start at 2:00 a.m. of the next day. resulting in thoseThai football fansI had to sleep deprived to watch the race.world cup
The Department of Health is worried.healthThai football fans therefore recommend 4 simple self-care tips.
1. sleep sleepget enough rest and age appropriate
– Teenagers (14-17 years old) should sleep 8-10 hours a day.
-Adults (ages 18-59) should sleep 7-9 hours a day.
– Seniors (over 60 years old) should sleep 7-8 hours a day.
You should plan your sleep well. especially late couple Football fans should get some sleep early in the evening. Then set an alarm to wake up to win a couple late at night. Better than looking forward to the competition And should find an opportunity to take a nap in the followingnoon. or take a short lunch break (Power Nap) for 15 – 20 minutes
2. drink water Water contributes to the functioning of every system in the body. and make the body feel refreshed It’s good to drink plain water. This is because water is an essential component of body fluids. Including the functioning of the brain, so if you know that you have to sleep late, drink enough water because the water willHelps to balance the body to normal.
3. avoidalcoholic beveragesandcaffeine It affects many internal organs of the body, both short term and long term. and is the main cause of accidents For drinks with caffeine, it stimulates the brain to feel alert. If the race is over, the caffeine will continue to cause sleep disturbances. Even if you sleep, the quality of your sleep will decrease. debilitating Caffeine isn’t just found in tea or coffee. but also found in soft drinks or chocolate too or should abstain from caffeinated beverages at least 4-6 hours before bedtime
4. having enough physical activity byexerciseaerobic such as brisk walking, stomping in place, jogging for regarding 30-60 minutes per day, 3-5 days a week. It will improve the efficiency of the respiratory system. blood flow or improved heart and lung function Keep your body strong and ready to cheer for the World Cup throughout the competition.
