I can’t sleep.

Create a routine before bed: Go to sleep and wake up at the same time every day. Including weekends Avoid naping during the day for more than 30 minutes. And do not sleep after the afternoon create a relaxed atmosphere before going to bed, such as Warm bath, read softly, listen to soft music or […]

• Create a routine before bed:

  

  • Go to sleep and wake up at the same time every day.
    Including weekends
  • Avoid naping during the day for more than 30 minutes.
    And do not sleep after the afternoon
  • create a relaxed atmosphere before going to bed, such as
    Warm bath, read softly, listen to soft music or practice yoga
  • Avoid using mobile phones
    Or a computer before going to bed for at least 30 minutes
    Blue light from the screen can interfere with sleep.
  • Make your bedroom quiet and cool

• Avoid stimuli before bed:

  

  • Avoid large meals and beverages with caffeine or alcohol before bed.
  • Do not exercise hard near the bed because it will make the body awake.
  • If you can’t sleep in 20 minutes
    To leave the bed and do other relaxing activitiesUntil you feel sleepy
  • Do not try to force to sleep if you can’t sleep.
    Because it will make you more stressful and difficult to sleep.

• Behavior change between day:

  

  • regular exercise
    But should not exercise hardNear the sleep time
  • Get sunlight in the morning to help adjust your life clock.
  • Avoid smokingBecause nicotine can interfere with sleep
  • Try to deal with daily stress
  • Consult a doctor if you experience a chronic insomnia.
    Because there may be hidden medical causes such as sleep apnea, thyroid disease
    Or depression