If you are someone who has difficulty sleeping. Can’t sleep well or have other sleep problems that cause insufficient rest. You can try using these techniques for health.

Set a time limit for adequate sleep. By going to bed and waking up at the same time every night. Both on weekdays and holidays UFABET 

Allocate appropriate time for work and various activities so that things can be completed before bedtime.

Establish a sequential bedtime routine and stick to it every day. You may start by reading a book. Do stretching exercises, take a warm bath, and change your pajamas. And turn off the lights in the bedroom To signal the body that it is time to go to sleep. insufficient rest.

Avoid eating dinner close to bedtime, refrain from smoking, and drinking beverages containing caffeine or alcohol. And avoid watching television or using electronic devices before going to bed.

You should not sleep during the day for a long time. Because it may make it harder to sleep. If you feel sleepy during the day, you may take a short nap of no more than 30 minutes and should not nap during the afternoon to evening. 

Arrange your bedroom to facilitate sleep. By adjusting the temperature and lighting accordingly, choosing pillows, mattresses, and blankets that support the body and feel soft and comfortable. If there is noise while sleeping You may use earplugs to block out noise. To help you sleep soundly

Take care of your health by exercising regularly during the day. And relieve stress before bed, such as writing down your worries in a journal, listening to soothing music, and meditating. Which may help you sleep better.