Not getting enough sleep Can cause harm to health.

good sleep It is the first step to living a good life, therefore getting rid of sleep problems. Therefore, it is important to your health and well-being. Many factors can influence sleep problems, such as medical illness, stress, and other mental health issues, or even the effects of your environment such as noise, comfort of the bed, etc., irregular work schedules. Or frequent travel may have an impact on your normal sleep patterns.

living behavior

“Changes in the situation or living environment Or your bedroom can lead to sleep problems.” How do you live your life? And how to exercise? Everyone knows that regular exercise can improve sleep. But did you know that You should avoid exercising within two hours of going to bed. Exercising close to bedtime can keep you alert. and can’t sleep Studies have shown that exercising between 4-6 hours before bed has the greatest effect on sleep.

What are your eating and drinking habits?

1. If you drink alcohol You may not actually know. It disturbs your. Although alcohol initially can make you drowsy and fall asleep, after that It will prevent you from sleeping well.
2. Consuming caffeine 4-6 hours before bedtime It may affect you to not sleep well. About half of the caffeine consumed at 7:00 p.m. is still in the body at 11:00 p.m. Be aware that caffeine is an ingredient found in many foods, beverages, and medicines.
3. if you smoke (including chewing tobacco) or use snuff) before going to bed Nicotine can affect your sleep because it is a stimulant.
4. Eating spicy food Or excessive amounts before going to bed may disturb your sleep by causing acid reflux.
5. Hunger or an empty stomach can disturb sleep. make you sleepless Or so hungry that you wake up later. If you feel hungry, eat a light snack such as milk, yogurt, crackers. Or a small piece of cereal to help keep you from feeling hungry.
6. Some people find that foods containing tryptophan help them sleep. Tryptophan is a naturally occurring substance. which the brain can convert into serotonin (a chemical that helps induce sleep) Foods that contain tryptophan include dairy products, bananas, yogurt, crackers, cereals, and peanut butter.
7. If you ever have to wake up to urinate during the night, try limiting your fluid intake for at least 90 minutes before your bedtime. It takes the body about 90 minutes to urinate.

Environmental factors

Did you notice any changes in your sleep environment at the point where you started having sleep problems? Changes in your living bedroom environment can lead to sleep problems. And what should be considered? The cause of your sleep problems. For example, you just moved into a new house. or new room or buy a new pillow Or a new mattress? Have you recently changed sexual partners? Is your partner snoring a lot, coughing loudly, kicking you, or is a restless sleeper? Are there temperature issues in the bedroom? Is it too cold, too hot or too humid?

Common environmental problems. If problems are found, they can usually be easily fixed. For example, if loud noise is a problem. Use earplugs. There are many types available on the market (rubber foam, wax) or use a sound emitter (white noise) which helps reduce noise. and make better If your schedule has changed And sunlight affects your sleep. Consider using blackout curtains to block out unnecessary sunlight.

Another factor that can affect your is your children or pets.

Your child disturbs your sleep by crawling around on your bed in the middle of the night. make you sleepless Or do you have a pet that likes to climb into your bed? Or make other noises while you? In each of these cases You must try to find the source of the problem first. You will be able to make changes.

Shift work and Jet Lag when working in shifts สมัคร ufabet You are often conditioned to sleep. At a time when your own body clock (circadian rhythm) still wants you to stay awake. It’s a particularly difficult problem to solve for people who have to change shifts regularly (such as firefighters, flight attendants, nurses, doctors and police). Jet lag (from changing time zones) as well as shift work. cause similar problems When the life clock Having to adjust to a new time. Other things that can make jet lag worse include fatigue, disturbances after entering a new time zone, and dehydration ( from a long flight and insufficient water consumption)

Health problems that may disturb sleep

Many chronic health problems have symptoms that occur. or worsens during causing waking up in the middle of the night Causes fatigue during the day. Chronic diseases such as benign prostatic hypertrophy (BPH) cause the need to urinate frequently, keeping the patient awake during the night leading to sleepiness. and fatigue the next day. Acid reflux (gastroesophageal reflux) may cause you to wake up in the middle of the night. Because it causes heartburn. or coughing at night