9 techniques to improve our quality sleep.

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9 techniques to improve our sleep. Good sleep It’s not a long sleep. but a deep sleep wake up feeling refreshed. It’s called quality sleep. It’s important for your health.

Sleep quality is the measurement of how well you’re sleeping—in other words. Whether your sleep is restful and restorative. It differs from sleep satisfaction. Which refers to a more subjective judgment of how you feel about the sleep you are getting UFABET

  1. Exercise at least 30 minutes in the evening or 4-6 hours before bedtime.
  2. eat a banana Because it contains the amino acid “Tryptophan” that helps relieve stress and reduce anxiety.
  3. avoid heavy meals Spicy or very sweet food Avoid eating at least 3-4 hours before bedtime.
  4. avoid smoking The effects of nicotine make it difficult for us to fall asleep and wake up often.
  5. go to bed on time should not sleep very late. The amount of time that you should go to bed is 9.00-23.00. Including waking up at the same time.
  6. Go to bed when your body is ready for bed. go to bed when feeling sleepy not in stress or not forcibly quality sleep.
  7. organize bedroom and eliminate distractions
  8. Relax your body and mind before bed. Take a warm shower, take a light walk, or meditate.
  9. avoid coffee alcoholic beverages or any type of stimulant drink 4-6 hours before bedtime.