9 techniques to help you get enough sleep, reduce the risk of disease
Sleep is a time when various organs of the body to rest heart and circulatory system. You don’t have to exert a lot of energy to pump blood to different parts of the body. Including during the time when the worn parts are repaired. Balancing various chemicals as well as the time when the brain organizes information and stored in categories cause the brain to remember and develop.
If sleep is not enough, it will cause cardiovascular disease, diabetes, high blood pressure. affects the nervous system, thinking, memory, including the risk of accidents. While driving and may lose efficiency in work as well at ยูฟ่าเบท
Techniques to help you fall asleep easier include:
- Exercise at least 30 minutes in the evening or 4-6 hours before bedtime.
- Eat bananas because the skin of bananas has the effect of sleeping pills. And there is an amino acid called tryptophan, which is converted to serotonin. When eating, it will help relieve stress, relieve anxiety, and make you sleep well.
- avoid heavy meals Spicy, spicy or very sweet food 4 hours before going to bed because the body takes about 2-3 hours to digest food.
- avoid coffee alcoholic beverages or any stimulant drink 4-6 hours before bedtime
- relax the body and mind before bed with a warm bath, light walking, or meditation. And don’t do activities that stimulate the body and brain until bedtime.
- Organize your bedroom and eliminate distractions by turning off lights and devices such as televisions, computers, and communication devices before bedtime, but some people may need to turn on soft music. to create an atmosphere that makes sleeping more comfortable
- Avoid smoking as it can cause difficulty falling asleep, frequent waking, and nightmares due to the effects of nicotine.
- go to bed on time You shouldn’t very late. Should go to bed around 21.00 – 23.00 and practice regularly. Including waking up at a time every day Including during the holidays
- Go to bed when your body is ready. is when you feel sleepy and not under stress Don’t try to force sleep if you’re not sleepy.
However, adequate sleep for newborns (birth – 3 months) should 14-17 hours, infants (4 months – 1 year) should sleep 12-15 hours, and toddlers (1-2 years) should 11-15 hours. 14 hours Preschool age (3-5 years) should sleep 10-13 hours School age (6-13 years) should 9-11 hours Teenagers (14-17 years) should sleep 8-10 hours Adults (18 -64 years) should sleep 7-9 hours, and the elderly (65 years and over) should sleep 7-8 hours.