Trouble sleeping Problems falling asleep or staying asleep
It’s a problem that can happen to people of all genders and ages. Most often it happens to people who do not have regular daily routines. It doesn’t match the life cycle of the body. Causing problems with insomnia The cause of insomnia Can be divided into 3 factors as follows:
- Physical factors are the body being sick, having a fever, or having discomfort. Due to various activities, it is difficult to fall asleep.
- Psychological problems such as stress, anxiety, sadness, etc. cause the brain to still think about those stories. Even when going to sleep Makes you unable to sleep
- Environmental problems It is a problem from outside that disturbs our sleep, such as noise, bright lights in the bedroom, etc.
7 ways to solve symptoms of sleeping pills to help you sleep easily
Take a warm shower before going to bed.
Taking a warm shower before going to bed warm water temperature It will help the circulatory system in the body to be more balanced. Therefore helping to make you Feel comfortable, fall asleep easily and for a longer time. If someone’s house already has a bathtub You can soak in a warm bath. Makes it effective in helping to relax and fall asleep more easily. This method will help solve the problem of insomnia caused by physical factors.
Exercise regularly
exercise It is an activity that is good for your health. No matter what type of exercise exercise It will help stimulate blood circulation well. Helps relieve muscle tension. Especially cardio exercise (Cardio exercise) reduces discomfort. while sleeping You must exercise in moderation. And don’t overdo it. by the appropriate time in exercise Should be taken out at least 3 hours before going to bed.
Meditate before going to bed.
For those who have difficulty sleeping arising from Psychological factors such as stress, anxiety, and depression cause our minds to dwell on those feelings of suffering. cause insomnia So you should train your mind. Meditate regularly before going to bed by practicing focusing on your breathing in and out, keeping yourself in the present moment while meditating so that your mind is not distracted.
Make the room completely dark.
Sleep in a completely dark room. It will help you sleep more easily because light affects the secretion of the hormone melatonin. That can help with sleep. Before going to bed, you must turn off any devices that emit light. for electronic equipment Night mode should be set. and turn the screen face down. To prevent various notifications that can cause light, including blocking light from outside that can seep into your bedroom. like through the window You should use blackout curtains to block outside light. Passes through into the bedroom completely.
Always keep your bedroom clean.
Unwanted things, especially dust, can cause disturbances to your sleep. Because it will make it difficult for you to breathe while you are about to sleep. Therefore, you should clean your bedroom regularly. Wash bed sheets regularly Pillowcases every week Check furniture and other objects regularly so that they do not harbor dust. Including various germs.
Avoid staying up late.
Many people have addictions to staying up late. Whether it’s working late, watching late-night series, or doing any activity, sleeping late is sleeping at an irregular time. As a result, when you really want to go to sleep, you can’t sleep and result in insufficient sleep. Or you can sleep and wake up late. It affects the body’s cycle that it should. Therefore, you should avoid sleeping late. You must manage your time in living life well. so as not to affect sleep
Lie down with your feet off the blanket.
If anyone has gone to bed Can’t sleep for a while Try taking your feet off the blanket. Normally, your body will lower its temperature by about 2-3 degrees Celsius to keep your body in a comfortable position. can make you feel sleepy and will lower the temperature level a little further When it comes to deep sleep sleeping with feet Going outside the blanket helps to sleep more easily because the feet are an organ that helps to remove heat from the body well.
These 7 methods will help people who have สมัคร ufabet difficulty falling asleep. sleep easier If you have tried all of these methods but still cannot solve your sleep problem. You should see your doctor or therapist to recommend the use of sleeping pills and relaxants as advised. Or there is a practice for practicing sleep therapy. Or if anyone is suffering from a lot of stress. Until sleep has been a chronic problem for a long time. You may need to take medication to alter brain chemicals. or need to consult and adjust your mental state with a psychiatrist Will be able to solve problems directly.