Sleeping is one of the best ways to rest and relax your body. Because during that time, the body will start to open the factory to restore and repair the damaged organs during the day. Including recharging the body’s batteries to be ready to fight with everything the next day. But for those who have difficulty sleeping, have stress disturbing their minds, or have problems sleeping almost every time their head hits the pillow, it may affect their health continuously in a chain. Let’s see how to solve the problem of insomnia with 7 ways to sleep easily, sleep soundly, and wake up refreshed easily. It’s not difficult to follow.

7 ways to fall asleep easily, sleep soundly, and wake up refreshed

1. Create an atmosphere, reduce light, be quiet, and have a cool air.

The atmosphere or environment in the bedroom is the first important factor that helps us to get quality sleep. A good bedroom should be quiet, no noise, and should not have bright lights from late-night light bulbs. Importantly, the room temperature must be appropriate, cool enough, and not too hot. The bedroom must also be well ventilated to reduce humidity and musty odors that may occur.

2. Don’t play with your phone or work before going to bed.

A study published in The Journal of Pineal Research found that blue light from electronic devices reduces the body’s melatonin levels to the same level as during the day and suppresses the secretion of melatonin from the pituitary gland, which is a sleep hormone. The result is that the eyes are bright and it is difficult to sleep. Therefore, anyone who is addicted to smartphones or tablets before going to bed should definitely avoid it. In addition, using the brain heavily until before going to bed makes the body feel alert all the time.

3. Avoid heavy exercise before bedtime.

No matter how healthy you are or how much you love exercising, overdoing exercise before going to bed is something that should be avoided. This is one of the causes of insomnia or difficulty sleeping. While exercising, the body releases endorphins or happiness substances, which make you feel alert. It also allows the body’s temperature to gradually return to normal for better sleep. This method of sleeping in this way is certain that many people can definitely follow.

4. Use scent therapy.

Many people who enjoy going to spas regularly, one reason is because they want to relieve fatigue, which is serenaded by relaxing music. And of course, the fragrant smell of aromatherapy or essential oils in spas not only helps create a feeling of freshness. But is also another way to help you fall asleep easily, can create relaxation, and also help reduce the physical reaction to stress. It can be said that inhaling essential oils is one of the fastest ways to give physical and nervous system results.

Especially the fragrant smell of lavender essential oil, which in addition to helping you fall asleep easily, also helps adjust your mood to be balanced and your mind to be calm, relaxing when your head hits the pillow comfortably. Anyone who has trouble sleeping can choose the fragrant smell of essential oils, whether from herbs or flowers that they like, to help treat them.

5. Soak in warm water.

This method of sleeping is believed to be practiced regularly by many people. However, if you are one of those who have trouble sleeping or have difficulty sleeping, we recommend trying this method. It is guaranteed that you will get fast results. It is recommended to soak in warm water for at least 1-2 hours before going to bed. This will help you sleep comfortably and relax from fatigue. For those who have little time, you can enhance your health by soaking your feet in water at a temperature of approximately 40-50 degrees Celsius. During this time, you can use your palms to rub and massage to stimulate blood circulation. This will help relieve fatigue and reduce stress in the brain, making it easier to fall asleep.

6. Avoid caffeine, alcohol, and cigarettes for at least 4 hours.

Because sweets and sugar stimulate the body to feel alert, making it difficult to fall asleep. Therefore, at least 4 hours before going to bed, you should avoid caffeinated drinks such as tea, coffee, soft drinks, including alcoholic drinks and cigarettes. Because the components in cigarettes will stimulate the brain. If you are someone who is addicted to drinks before bed, we recommend drinking warm chamomile tea to help you sleep better. Because it is an herb that helps to relax your mood.

7. Sleep on time.

Even if you can do all 6 things above, but if you still don’t go to bed on time, insomnia or not sleeping well will definitely still be with us. Therefore, you should set a sleeping schedule to be the same time every night. Do it continuously for 1 week so that your body can gradually adjust, get used to and remember the same time until you can fall asleep on time.

Even though you sleep and your body feels like it is resting. But when you wake up you still feel unrested, exhausted, and sleepy all the time. This may be a warning sign that your body is facing obstructive sleep apnea.

For those who find themselves having problems with unusually loud snoring, unusually sleepy during the day, feeling exhausted and unrefreshed even though they get enough sleep or fall asleep easily. At หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ we have a Sleep Test package that will help you find physical health problems while you sleep by analyzing the functioning of various body systems, especially Obstructive Sleep Apnea (OSA), muscle twitching, and abnormal behaviors while sleeping, etc. 

Because sleep is a good way to recharge energy that everyone should pay attention to. For those who often have trouble sleeping or do not sleep soundly, you can try following these 7 methods to help you fall asleep easier in order to relieve stress and create an atmosphere for quality sleep.