5 things to do and 5 things not to do for effective sleep
Sleeping is one of the best ways to rest, but many people are facing sleep-related problems, especially insomnia or difficulty sleeping.
I believe that many people know how long-term insomnia can have negative effects on the body. At the very least, the freshness that comes from ทางเข้า ufabet https://ufabet999.app adequate and effective sleep is something that everyone desires.
This book contains solid information about the root causes, causes, and effects, such as:
– People who sleep 6 hours a night for 10 days will have as low efficiency as people who do not sleep for 24 hours in a row
– If you wake up at 7 am and go home at 2 am, you will drive as badly as someone who is considered a drunk driver.
– Men who sleep less will have smaller testicles and a nearly 30% lower sperm count.
– Every time you press the snooze button when you wake up, you are damaging your heart and nervous system!
However, here are some tips for effective sleep that Matthew recommends in the book. There are both dos and don’ts that are relatively easy to put into practice.
5 Dos:
1. Go to bed and wake up at the same time every day. Sleeping in later on the weekends does not completely make up for sleep loss during the week and will make it harder to wake up on Monday morning.
2. Try to exercise for at least 30 minutes most days. However, you should not exercise at least 2–3 hours before bedtime.
3. Keep your bedroom dark, cool, and free of high-tech devices. Get rid of anything in the bedroom that could distract you from sleep, such as noise, bright lights, or an uncomfortable bed.
4. Take a warm bath before bed to help you relax and slow down your sleep, so you are more ready to sleep.
5. Unwind with some light activities before bed, such as reading or listening to music.
5 Don’ts
1. Avoid taking a nap after 3 p.m., as this can make it harder to fall asleep at night.
2. Avoid caffeine and nicotine, coffee, cola, some types of tea, and chocolate at least 6 hours before bedtime.
3. Avoid alcoholic beverages at least 4 hours before bedtime. Heavy drinking can cause irregular breathing at night and you may also wake up in the middle of the night when the alcohol wears off
4. Avoid heavy, spicy meals at least 4 hours before bedtime. This can cause indigestion, which can interfere with sleep. Drinking too much water at night can also cause you to wake up frequently to urinate.
5. Don’t lie in bed with your eyes open. If you find that you can’t sleep, get up and do something relaxing until you feel sleepy.