Sleep is very important for people of all ages. It will keep your mind and body active, good mood, and improve your learning ability and memory. And if you don’t get enough rest you will be in a bad mood Immune system will be disrupted. can’t remember anything And it’s also easy to stress. So it is very necessary for employers. to have employees who are physically strong and mentally clear in order to work effectively
So what are you going to do to get enough sleep?
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1. Schedule time to rest .
like scheduling a doctor’s appointment Or make an appointment to do this and that. it is very important Especially when you’re stressed out. Or have work to pile your head until you can’t make it in time Even if it’s just getting up to drink water or walking and stretching around the house But it’s going to help you more than just being stuck at work. Sleep time should be kept only for actual sleep. Sleep hours should be 7-9 hours per night. And best between 21:00-23:00, but not that we can’t rest our eyes during the day. Research has show that taking just 10 minutes of resting your eyesight is the most effective. These 10 minutes will help your brain be rejuvenated and tired eyes will come back clearer.
2. Make something a daily routine.
Instead of living a stupid life Wake up and do this and do this. Hurry up and do it. I haven’t even realized it yet. lie in bed again You can try to set up a daily routine that you do after waking up to keep your brain awake and more mindful of your lifestyle. For example, wake up 10 minutes earlier and instead of rushing to do things like this. then give light stretching exercises first
4-6 hours before bedtime, try to get at least 30 minutes of exercise, and only go to bed when you feel sleepy. Try not to force yourself to sleep if you are sleepy. because in addition to not sleeping You’re also stressed about your inability to sleep.
3. Rest your mind
Because rest is not only important for the body. If your mind is still confuse think over here Try writing down the things that stress you out. Then a few days later he returned. Let’s take a look at what you’ve written. It might make things more obvious. Or you could try to find a specific activity that requires your full attention. like playing team sports These activities will require you to work both physically and mentally. And you will have little time to think about all the hassles. and then come back and look again It might be easy, go for it.
while you can’t sleep You can slow down your breathing. make you feel relaxed light body deep breath Helps the body get more oxygen Many people use it as a bedtime meditation to relieve stress or distractions in their heads. It also has the development of intelligence in the body as well.
4. Create the right sleep environment.
Choose a bed that’s right for you so you can sleep soundly through the night. Some people are better suited to hard beds. Some people are better suited to soft beds. Organize the room It is well ventilated and the temperature is right for your body. Putting work in bed is something you shouldn’t do. A quiet room without distractions will make it easy for you to fall asleep. Turn off cell phones, televisions, and other devices that interfere with your sleep. Those waves will attack your brain while you sleep. If you don’t want to turn off your phone, turning on airplane mode is recommended.
5. Food and Sleep
Bananas are like sleeping pills. Because there is an amino acid call tryptophan, which is converted into serotonin. Helps relieve stress and induce sleep.
Foods that should avoid are Heavy meals that are spicy or very sweet, 4 hours before bedtime, as it takes 2-3 hours for your body to digest. Another thing to avoid very much 4-6 hours before your bedtime is coffee. or caffeine and alcoholic beverages And what makes it difficult for you to fall asleep, wake up often, and have nightmares is nicotine. Therefore, it is best to avoid smoking.