2023-09-15 19:28:20
Give tips on 12 ways to fall asleep For people who have difficulty sleeping Follow this and you’ll be guaranteed a comfortable night’s sleep. Anyone who has insomnia problems, hurry up and do it quickly.
Problems of insomnia or difficulty staying asleep, often falling asleep and waking up often occur in adults up to middle age. There are many factors causing this. Both stress Behavior of not sleeping at the right time or even a sign of disease If left for a long time, it may have negative effects on the body’s health in the long run. Today, Thaiger took the opportunity to collectHow to help sleep Let’s all try to follow along. To avoid health problems including high blood pressure Immune function deteriorates, memory is shortened, or death can occur. So if anyone is ready, don’t wait, go watch it together.
Giving away 12 tips on how to sleep soundly Get a break for both your brain and body.
If anyone is experiencing insomnia Or it takes several hours to fall asleep. Try following these methods.
1. Sleep on time
Sleeping at the right time helps balance the body and mind. To be ready for sleep every night, we should try to go to bed and wake up at the same time every day. Even though it’s a holiday
2. Create an atmosphere suitable for sleeping.
The atmosphere in the bedroom is also important for sleep. Because good sleep should be in a quiet, dark, and cool room, cut off from outside noise. There should be no bright light from light bulbs or electronic devices such as mobile phones, computers, etc.
3. Avoid drinking beverages containing caffeine or alcohol before bed.
Caffeine and alcohol are stimulants that can make it harder to fall asleep. People who have difficulty sleeping should avoid drinking these drinks in the evening or before bed.
4. Exercise regularly.
Light exercise helps your body relax while you sleep. But even so People who have difficulty sleeping should avoid strenuous exercise before bed, as it may make it harder to fall asleep. And you should exercise in the morning or followingnoon instead.
5. Relax before bed.
People who frequently have insomnia problems should try looking for alternatives that will help the body relax more, such as taking a warm bath before bed, listening to soft music, or reading a book. These activities will help relax the body and mind. It makes it easier to sleep.
6. Avoid sleeping during the day.
Sleeping too long during the day It can cause difficulty sleeping at night. But if anyone feels really tired during the day, they should sleep no more than 30 minutes during the day.
7. Find the cause of insomnia problems.
If following following the above methods you are still unable to sleep Your difficulty sleeping may be caused by other reasons such as chronic disease, use of certain medications, stress or anxiety. If anyone has those conditions You should consult a doctor to determine the cause and appropriate treatment options.
8. Adjust sleeping habits
Try adjusting your sleeping habits appropriately as follows.
Avoid lying on the bed. Because it may cause the brain to remember bed as waking time. Do not work or do activities that require thinking in the bedroom. Because it may make the brain more alert. If you can’t fall asleep within 20 minutes, get up and do some light activity, such as reading or listening to music. You should not lie in bed and try to force yourself to sleep. Because it may make it harder to sleep.
9. Change the bedroom environment
Adjust the bedroom environment To be appropriate for sleep as follows:
Choose a comfortable bed and pillows. Adjust the temperature in the bedroom to be cool and comfortable. Close the curtains or use dark-colored curtains. To prevent sunlight from entering the room Turn off outside noise, such as radio or television.
10. Use sleeping aids
If following following the above methods you are still unable to sleep You may try using other accessories that make sleeping more comfortable, such as a water vaporizer to add humidity to the room, a massager, or listening to rain sounds/ASMR, etc.
11. Consult a doctor
If you have chronic insomnia problems You should consult your doctor to determine the cause and appropriate treatment options for each person.
12. Consult a psychologist
If your insomnia problem Caused by stress or anxiety Best solution is to consult with a psychologist To receive therapy or do your own psychotherapy
All of this is 12 ways to help you sleep easier 2023 Therefore, if anyone has chronic insomnia problems Don’t forget to try these methods. Because sleep is important to our health. Good sleep helps us live a quality, fresh, and energetic life. Resulting in waking up to work or doing various activities more efficiently.
What type of insomnia symptoms should you see a doctor for?
In general, according to medical principles Insomnia is divided into two main types: primary insomnia and secondary insomnia
1. Primary insomnia It is caused by mental or emotional causes such as stress, anxiety, depression, etc. Primary insomnia usually occurs acutely. And it usually goes away on its own when the cause is corrected.
2. Secondary insomnia Caused by physical causes such as chronic disease, chronic pain Use of certain drugs, etc. Secondary insomnia often occurs chronically. and may affect our overall health.
If you have insomnia symptoms as follows: You should see a doctor for a detailed diagnosis.
Insomnia for more than 3 months in a row. Insomnia to the point of affecting daily life, such as not being able to work or study. Irritability, loss of appetite, etc. Have insomnia along with other symptoms such as headaches, stomach pain, difficulty breathing, etc. Have a history of chronic insomnia.
When to see a doctor The doctor will take a history and perform a physical examination. To find the cause of insomnia If the doctor cannot find a clear cause Additional tests may be recommended, such as blood tests and electrocardiograms. Sleep test, etc.
Treatment for insomnia depends on the cause of the condition. In general, Treatment focuses on correcting the cause of insomnia. and adjust sleeping habits for the better, such as
Follow us at : Avoid drinking beverages containing caffeine or alcohol before bed. Exercise regularly But you shouldn’t exercise too hard before bed. Go to bed and wake up at the same time every day. Find relaxing activities before bed, such as reading, listening to music, etc.
If the doctor determines that medication is necessary to treat insomnia The doctor will give you the right amount of sleeping pills. and only for the shortest period of time
Therefore, if anyone is having trouble sleeping to the point of interfering with their life Initially, it is recommended to try the 12 methods that Thaiger has offered if it doesn’t improve following at least 1 week. You should consult a doctor to thoroughly diagnose the cause. You will be able to treat the correct cause. Because the factors of insomnia can be of many kinds, both physical and mental.
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