How can you sleep better at night

Sleeping well is something easy that you can experience by yourself.
One of the basic necessities for human is sleeping. Many people find in difficult to sleep.
It makes them cannot sleep well.
So, clearing your mind before you go to bed is very important.
First, make yourself more comfortable by changing the uniform to private clothes
after you come back from any duties – working, studying.
Second, do something that you love such as listening to music,
reading book, watching TV, or playing computer game to relax.
Next, take a shower to clean bacteria or sweat.
To avoid the dirt, you should not skip this step.
While you are taking a shower, you can sing your favorite songs.
After those activities, you may feel hungry.
Then, find something to eat or drink slightly.
It should not be a big meal. Bread and jam can be a good option for your light meal.
When you finish, dress up with comfortable pajamas to move freely during sleeping.
Next, relax your brain. You can listen to music or read your favorite book.
The last step is to go to bed on time.
If you sleep early, your brain will be clear after you wake up.
These are the easy ways to sleep well and it is not hard to manage yourself before you sleep.



Akkaradet 067 3EN

-Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.
-Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake-time even on weekends.
-Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm, which often backfires in insomnia and throws you off for days.
-Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
-Fight after-dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Chamaiporn 017 4EN

I think about something nice like holding hands with my boyfriend walk on the beach together or going into the rain forest Amazon hearing the bird singing and the falling of waterfall whilst falling asleep. I turn my phone and my iPad on silent and keep them away from my bed so I will not be disturbed with texts, phone calls, and notifications. I also like to have a soft, fluffy cleaned pillow or stuffed animal in my arms to cuddle with.

Supaphorn 040 3EN

I advice you guys to take off the stressful. If your head is full of the serious things for the day, you'll have a hard time sleeping. Instead, you'll stay up thinking about various things. If you're feeling anxious, you'll lower your quality of sleep when you finally pass out for the night. A busy mind isn't something you want during the night. One of the simplest ways to get rid of your excess thoughts is to meditate before bed. You don't have to do anything complicated. Just follow our simple meditation guide or try the blue energy technique. If you clear your mind right before bed, finding sleep shouldn't take you long at all.


Amolwan 050 3EN  

The way to sleep tight at night is to think about something that makes you happy.
Sometimes I dream about something I think of before I go to bed.
I believe that if we think of something good before we go to bed then we will dream about it.
Another way you can drink something warm before you go to bed such as warm milk.
Anyway don't go to bed late !!

....Natcha 3EN 023...

Drinking some warm milk before bed will help you have better sleep! I've read that in dairy milk have tryptophan which is help you feel sleepy and you will have a deep slumber. But actually, I hardly-ever drink milk before but becasue I afraid of my weigh haha. I usally read some nice book and talk about a very nice things before bed, I think if we have a good mild before bed we will have a better sleep!

Thananya 045 3EN

For me, reading on my bed make me sleep at night.
I do not know why I can sleep instantly when I will read a book on the bed.
So when I want to read I will read everywhere except on the bed.
When I get insomnia, book can help me.
And setting time to sleep is very good way to sleep well.
I sleep about midnight every day.
So when midnight I will feel asleep.

Jamrut 009 3EN

- Drinking hot milk or chocolate
- Do not watching something horror
- Meditation is recommended
- Sleep in a dark room

Enjoy your sleeping!

Here are some tips to sleep better ........
Deep breathing. Close your eyes, and try taking deep,
slow breaths, making each breath even deeper than the last.
Close your eyes and imagine a place or activity that is calming and peaceful for you.
Concentrate on how relaxed this place or activity makes you feel.
Consider eliminating caffeine after lunch or cutting back your overall intake.

>>>>>> Siriam 039 3EN

There's a lot you can do to ensure a peaceful night's slumber!
- Maintain your mattress. Replace it after five to seven years of regular use. If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner tend roll to the middle of the bed, it's time to go mattress shopping.
- Check out the new technology. The newer types of mattresses that allow for adjustment or that mold around you may help you get a better night's sleep.
- Make your bedroom a haven. The more comfortable your bed and bedroom are, the more conducive they are to a restful sleep.


Dueanchat 024, 4EN

-Stick to the same bedtime and wake up time, even on the weekends.
This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night.
-Exercise daily.
Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.


Jiraprapa 015 4EN

I can say that I get sleep better at night by these ways;
-Eating a lot till my stomach full of food, then I sleep very well
-Exercise to make my body tired, I get sleep easily at night
-Reading a book before going to bed make me sleep as well

Nutthaphol 044 3EN

Maintain your mattress. Replace it after five to seven years of regular use.
Check out the new technology. The newer types of mattresses that allow for adjustment or that mold around you may help you get a better night's sleep.Make your bedroom a haven. The more comfortable your bed and bedroom are, the more conducive they are to a restful sleep.Keep an eye on your evening diet. Avoid going to bed on an empty stomach. A completely empty stomach may interfere with your sleeping patterns just as much as going to bed full.

Jariya Ruangrua 007 3EN

My tips are
- Go to bed in the same time in everyday.
- Clear my brain and my mind by make them become peaceful.
- Drink a glass of warm milk.
- Make an atmosphere of my bed room warm and comfortable.

Janjira 008 (3EN)