“Insomnia”, try to solve it by adjusting behavior and thoughts.
Sleep is important to us. Because if we get enough rest, it will be another factor that helps promote good health. Nowadays, many people often suffer from insomnia, Accounting for 1 in 3 of the adult population. which problems may arise from accumulated stress, work, life
“Insomnia” or the symptoms of insomnia. People with it tend to have difficulty falling asleep at the beginning. Later, there will be frequent awakenings in the middle of the night. Or they may wake up earlier than intended and cannot go back to sleep continuously. Resulting in feeling exhausted not concentrating on work or doing other activities easily irritated mood restless affecting daily life. ยูฟ่าเบท
If anyone has these symptoms What you should start doing is adjusting your behavior and thinking. which is the main cause that causes insomnia which consists of
- Stimulation control : Refrain from doing other activities. That doesn’t involve sleeping on the mattress or in the bedroom. for the brain to relearn and connect sleep with the mattress
- Restrict sleep time : Insomnia sufferers usually spend long periods of time in bed. decrease the efficiency of sleep Therefore, sleep time should be limited according to the Sleep Efficiency (SE) principle, which is calculated from time spent sleeping ÷ time spent in bed x 100, with the appropriate sleep duration SE not less than 85%.
- Take care of sleep hygiene : You should refrain from stimulating activities for about 1 hour before going to bed. You should refrain from eating main meals, smoking or drinking alcohol close to bedtime. Refrain from drinking caffeinated beverages after 12:00 noon, as well as adjusting the bedroom environment accordingly.
- Practice relaxation for yourself : such as breathing exercises. visualization for relaxation muscle relaxation training to be able to control one’s body and reduce physical stimulation as well as other anxious thoughts insomnia