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Believe it or not, sleep sounds easy. But it is difficult for many people. Until having to rely on the help of a doctor Or have to rely on certain drugs that may affect the body and mind in other areas, doctors recommend 10 simple tips To help get a full night's sleep is not as difficult as you think. For good health in the future
The importance of sleep
Getting the right sleep to meet your body's needs is the best rest. And also contributes to good physical and mental health Reduce the risk of various diseases. But for people with sleep problems such as snoring, insomnia, insomnia, abnormal daytime sleepiness. Or people with other sleep disorders such as jerking of limbs, bruxism, or sleepwalking, nightmares, waking up regularly
These symptoms may affect the development of diseases such as high blood pressure, paralysis, heart disease, diabetes, accidental lethargy, ADHD, slow learning, depression, obesity, sexual dysfunction. It also increases the risk of death.
If you have such symptoms Recommended that you should see a doctor in the field of sleep. To check sleep And diagnose sleep disorders
10 tips to "sleep" easily and get full quality waking up
Anek Kanoksin, MD, director of the Institute of Thoracic Diseases, Department of Medical Affairs, stated that those who had sleep problems for a long time It can have a negative impact on health in many ways. In addition, insufficient sleep in people with underlying disease may exacerbate or aggravate existing diseases or symptoms. Modifying your behavior in your daily life is important. So that the body can rest fully You can follow these tips for good sleep hygiene:
Go to bed and wake up at the time No matter working day or holiday
Not recommended for daytime sleep If daytime sleep should not be more than 30 minutes and should not be later than 15.00 hours.
Avoid eating heavy meals at least 4 hours before bedtime.
Avoid caffeinated beverages, alcohol, and avoid smoking at least 4 hours before bedtime.
Should exercise regularly And avoid exercising 2 hours before bed
Relax anxiety, meditate, avoid talking on the phone or watch a horror movie before bed.
Provide a suitable sleeping environment. The bedroom temperature must not be hot. Or not too cold Free from distractions such as light and sound
If you can't sleep within 30 minutes, get out of bed and do some light activity. And come back to sleep when sleepy
Use the bed for sleeping only.
Get enough sunlight in the morning for at least 30 minutes every day. This is because sunlight is the body's vital regulator of the life clock. If found to have sleep disorders Both quantity and quality on a regular basis Which affects both physical and mental health And very sleepy during the day Should urgently consult a doctor to examine and assess the underlying cause
If anyone has sleep problems Can have a consultation from a doctor at Sleep Disease Clinic every Wednesday from 7:00 a.m. - 12:00 noon, at an outpatient clinic. Sleep Disease Center, 2nd floor, Building 8
