1. Sleep is a regular
If bed and weather are irregular, the biorhythm breaks, making it difficult to fall asleep easily and sleep well even if you fall asleep. If you go to bed regularly, your body can easily fall asleep at a set time by remembering the time you sleep.
2. No alcohol before going to sleep
If you can't sleep, you often drink, and you can fall asleep easily, but you can't sleep deeply and wake up because you have to pee, which consequently hinders your deep sleep.
3. No cigarettes before going to bed
Nicotine in cigarettes excites the central nervous system and stimulates the brain to prevent a good night's sleep.
4. Bask in the sun for more than 30 minutes during the day
Melatonin is a sleep-promoting hormone that is secreted only at night and not during the day when the sun is up. If you don't get enough sunlight during the day, melatonin will be consumed and less melatonin will be used at night.
5. It's good to lie down on your right side
Lying down to the right with your knees bent is better than lying down straight.
6. No food with caffeine before going to bed
Caffeine in coffee and tea wakes the body and inhibits the action of adenosine, a sleep-inducing substance.
7. Warm hands and feet before going to sleep
Warm hands and feet improve blood circulation and help you sleep well. You may wear sleeping socks.
8. Meditation
It helps you sleep well if you relax through meditation before going to sleep.
9. A bath or foot bath before going to sleep
A bath or foot bath helps you relax and promote blood circulation, which helps you sleep well.
10. Fasting 3 hours before going to bed
It takes about 3 hours to digest the food. If you eat food right before you sleep, your intestines cannot rest even when your body sleeps, but it also interferes with your deep sleep.
11. Drinking water 1 hour before going to bed
Drinking water right before bed makes it difficult to get a good night's sleep due to urine, but drinking enough water one or two hours before bed can prevent dehydration that hinders sleep.
12. Sleeping pills NO
If you have severe insomnia, you may take sleeping pills, but taking sleeping pills may have side effects, so it is recommended to follow the doctor's prescription.
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