How can you sleep better at night?

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Post by 41Niramol021 on Thu Apr 18, 2019 1:12 am

Relax in a nice warm bath or shower in the evening. As well as relaxing you, afterwards your body will cool down, which helps you sleep better. Putting on lotion after will help your skin be moisturized and warm. This is one of my trip to sleep well at night.
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Post by 42Pimonpan037 on Thu Apr 18, 2019 1:12 pm

I try to go to sleep and get up at the same time every day.
This helps set my body’s internal clock and optimize the quality of my sleep.
If I'm getting enough sleep, I should wake up naturally without an alarm.

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Post by 32Satesiri094 on Thu Apr 18, 2019 1:20 pm

To help sleep better, I always listen to music. The music should be soft because it won't disturb your sleeping. Moreover, watching movies is one of the best ways to help you sleep very well.

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Post by 42Ruttikorn044 on Thu Apr 18, 2019 1:32 pm

I am not night person. so, i feel sleepy easily at night.
I usually go to bed before mid night. if i go to bed late,
i won't be able to sleep.
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Post by 43Thananya098 on Fri Apr 19, 2019 3:05 pm

Exercise before bed is my answer.
I always exercise then I tired, I can sleep better than using telephone.

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Post by 31Chanin083 on Fri Apr 19, 2019 3:53 pm

The way to sleep better is very easy in a practical way. First, you have to set the temperature in the room not too cold or hot. I set the temperature at 27 and it is perfectly fine for me. Because the temperature effects our sleeping quality. If that is not enough, you might find some music to make you sleep better. I suggest you listen to nature sounds i.e., raining, thunderstorm, forest, water currency, or wild animals in the jungle. You can find these kinds of sounds on Spotify or Apple Music.

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Post by 41Patcharaporn033 on Fri Apr 19, 2019 3:58 pm

You can follow these recommendations. Try to go to sleep and get up at the same time every day.
Avoid alcohol before bed. Limit caffeine and nicotine. Moreover, you can find hot drink before you go to sleep.

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Post by 43thawinee127 on Fri Apr 19, 2019 4:09 pm

You may use my technique. It might work with you, as well.
What I do before my bed time in order to have sweet dreams is reading novels.
The novels help me sleep better because they are about love, couples, and something existing in an imaginary world. Sometimes, I even catch myself dreaming about what I read before bed.
Hope you all have a good night tonight.

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Post by 41Tawan014 on Fri Apr 19, 2019 4:34 pm

You should go exercise at the evening to make your body tired. When you are tired from doing exercise, you will be sleeper sooner and you will sleep deeper. It works very well for me. You should try once and you will see.
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Post by 32audchariya041 on Fri Apr 19, 2019 5:31 pm

I think turn off electronic devices 30 minutes before bedtime and don’t have caffeine after lunch- including coffee, tea, sodas, energy drinks and chocolate was another ways.
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Post by 42Supathorn065 on Fri Apr 19, 2019 9:47 pm

Exercise is the best choice for me.
I would like to recommend you to do exercise in the evening.
If you follow me before midnight, you will sleep well.
If you don't like to work out, You try to read a book, kind of long text and listen to the sermon.

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Post by 41Jirapon004 on Fri Apr 19, 2019 9:52 pm

Increase Bright Light Exposure During The Day
Your body has a natural time-keeping clock known as your circadian rhythm.

It affects your brain, body and hormones, helping you stay awake and telling your body when it's time to sleep.

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration (16, 17, 18).

In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83% (19).

A similar study in older adults found that two hours of bright light exposure during the day increased the amount of sleep by two hours and sleep efficiency by 80% (20).

While most research is in people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep.

Try getting daily sunlight exposure or — if this is not practical — invest in an artificial bright-light device or bulbs.

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Post by 43Pitchayanun112 on Sat Apr 20, 2019 3:31 am

The tip to sleep well at night is reading book.
When I read books, I will always want to sleep and I do sleep!
I don't know about the academic tips from any research but this tip makes me always want to sleep.

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Post by 31Nattakarn084 on Sat Apr 20, 2019 4:05 am

I would like to recommend you to follow my way.
- do execise that make you can don't sleep late
- do meditation
- listen music while sleeping
There are my suggestions, you may follow or not it depends on your consideration and suitable to your physical.

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Post by 42Onuma070 on Sat Apr 20, 2019 6:13 am

For me, developing a sleep routine is a good way that I do to have better sleep.
It might seem tempting, but sleeping until noon on Saturday will only disrupt your biological clock and cause more sleep problems. Going to bed at the same time every night even on weekends, holidays, and other days off helps to establish your internal sleep/wake clock and reduces the amount of tossing and turning required to fall asleep.
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Post by 41Pitchayapon 035 on Sat Apr 20, 2019 8:23 am

First, you have to make the room not to be hot or cool.
Second, you have to left your problem behind, let the mind be cool and calm. And don't forget to drink warm beverage before sleep.

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Post by 41Patoompohn026 on Sat Apr 20, 2019 12:16 pm

Hard exercise helps to sleep better at night.
Hard exercise does not mean overdoing, that might cause the muscles to get hurt, but it means you feel tired and want to take a rest. When my body is tired, it needs better rest and sleep.
Exercise makes me no longer snoring.

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Post by 43Jiranan081 on Sat Apr 20, 2019 3:02 pm

To be honest, it is hard for me to sleep well at night because I am an overthinking person.
I try to watch something funny to make me calm and relax.
Actually, I always Japanese animation which is called 'Keroro'. This animation is very funny and cute. So, I recommend this one for you to have a better sleeping.

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Post by 43Pannita111 on Sat Apr 20, 2019 3:41 pm

I would say eating a lot can make me sleep better.
Believe or not, when I have any buffet, I have good sleep at that night.
However, it is really bad for your health. I have heard that drinking warm milk before go to sleep can help you sleep well.

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Post by 42Saipin058 on Sat Apr 20, 2019 4:07 pm

I can sleep better when I am not hungry and when I am tired.
I am going to tell you that the ways I did to sleep better are do not make myself hungry. I will take some milk. Exercise is one choice that makes me sleep better. One more is open relaxing song for bedtime. If you cannot sleep try this one.

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Post by 41Patcharee034 on Sat Apr 20, 2019 4:10 pm

For me, I will exercise at least an hour for a day.
Next, I will have dinner time earlier in the evening and avoid a big meal.
After that, I will keep my room dark and quiet before going to bed.
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Post by 42Monthira040 on Sat Apr 20, 2019 4:13 pm

In my case physical activity of at least 30 min in the day helped me a lot. That activity must burn around 400-500 calories in 30 min. Second thing take a hot bath or shower helps a lot as well. Throw away your smart phone minimum 5m away from your bed will definitely be a big bonus.

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Post by 42Monthira040 on Sat Apr 20, 2019 4:14 pm

In my case physical activity of at least 30 min in the day helped me a lot. That activity must burn around 400-500 calories in 30 min. Second thing take a hot bath or shower helps a lot as well. Throw away your smart phone minimum 5m away from your bed will definitely be a big bonus.

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Post by 43Montakorn039 on Sat Apr 20, 2019 7:58 pm

I found this tip from internet and hope it will helpful;Try to go to sleep and get up at the same time every day. This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.

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Post by 31Nuchsara023 on Sat Apr 20, 2019 8:39 pm

I sometimes not sleep well because I get stress and have many things to do.
When I cannot sleep well, I always listen to Mozart song because that song have alpha wave which can make me sleep well.
I recommend you to listen, it will help you a lot.
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