How can you sleep better at night?

-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.

Attachai 045 4EN

I prefer drinks warm milk before go to bed because mike can help you fall sleep or easy to sleep.
According to a doctor's study at the Massachusetts Institute of Technology, milk is full of tryptophan. This is just an amino acid and it's sleep-inducing. Also when the milk is warm, it raises your body temperature just enough to trigger the slowdown response. Warm milk is also soothing and physiologically helps you get to sleep faster.
That was all the science behind it - I have warm milk sometimes myself because it helps me feel warm and sleepy and I fall asleep quickly. But don't entirely rely on the milk. Read a book, watch a 20-minute TV show, or do something like yoga or having someone massage your back are all things that can soothe you and help you go to sleep.


Donruetai 054 3EN

Eating is the best choice for me
If I am full, I can sleep very well

Nutthaphol 044

Everyone has different reasons to sleep better.
For me , listening to music and eating is my ways to sleep better.
When I listen to my favorite song or I ate a lot food.
It makes me full and feel sleepy.
Another way is take a warm shower before go to bed.
because It make me fresh.




Arissaraporn3EN 041

These are my easy way to get sleep better!
Take deep breaths. This will help your heart stop pumping too much blood around your body,and therefore calming you down.
About an hour before bed, lower the light level.This helps your body to get used to a calmer, darker atmosphere.
Have a warm bath or some hot milk. These will help you unwind,especially after a tiresome day.
Do some basic stretches. This loosens up your body and helps to decrease the chances of you aching in the morning.

Amolwan 050 3EN

Ways to sleep better at night :

: Do not drink caffeine before go to bed.
: Vegetables and fruits can help you sleep well.
: do not stress before sleeping.
: Drink warm water or milk.
: Exercise is a good way fou your health and it can help you sleep better.




Wipawee 036 3EN

There are many ways to sleep better at night.
Before going to bed, try to avoid watching television more than three hours
because it makes our heart beats fast and hard to sleep.
You can listen to the music to help you sleep better but only the music of natural sound.
Drinking milk with honey can help you sleep easily.
Some people like to read before going to bed, it also help,
but the book you should read is Dhamma book or textbook.
Don't read the novel about exciting story.
Finally, try to go to wake up the same time every day.
Although you go to bed late, you should wake up the same time, not wake up late.




Tharinee 046 3EN

For me I have to drink milk before go to bed
just enough reason for sleeping better.
If I have free time I will read Dhamma book or textbook.

Daraporn 023 4EN

Read the novel,listen music like a jazz or classic music and drink warm milk before sleep will help me to sleep better at night.


Chanokporn 043 3EN

To avoid watching TV or a horror movie are good way to make you sleep tight.
If you watch them a lot , it can harm you biological clock to be changed.
Next, you can drink some milk or mild drink or water. These products have melatonin
which can urge you sleepy and sleep well.
Next, you can take a deep breath or make mediation before you
go to bed.
It is very easy. Just let it be. If we still carry the trouble, we will always be sad.
There is always tomorrow although you die.

Sayumporn 065
3EN

To sleep good at night is very important for everybody. If you are tired in the morning and not sleep good you cannot work or study as your body and mind are tired.

I try to make every day some exercise in the early evening so that I am relaxed and a bit tired before I go to bed than I am sleeping very well and wake up in good shape.

Eating late is not good for your health and shall be avoided if possible. Do not look TV programs that can make you upset or are scary before you shall sleep as than you do not sleep good.

        

Jansuda 053 3EN

For me, I really don't to go to bed late at night.
I usually go to bed at 11.00 pm and take 8 hours to sleep per day.
I believe that going to bed late every day is harmful for your life.
Moreover, when you study, you may pay attention to learn at all
because of feeling sleepy.

Before i go to bed, I like to pray and also make meditation
and then i go to bed.
And sleep well.

Suphawan Inrod 064

I have some suggestion to tell you.
- Don't forget to take a bath before you go to bed. This is a very important thing.It will help you sleep well
- Don't eat the dinner much. If you eat too much food it can make your digestion system working hard
- Drink some hot milk or chocolate. It can make you feel good and relax.
- Don't think about the serious thing before go to bed. If you do that your brain still working and you can't sleep.

Nantanut 024 3EN

Keep a regular sleep schedule
Getting in sync with your body’s natural sleep-wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is vitally important.

Pikunsri 004 4EN

Make your bedroom more sleep friendly
Make Sure Your Bed Is Comfortable
Keep noise down. If you can’t avoid or eliminate noise from barking dogs, loud neighbors, city traffic, or other people in your household, try masking it with a fan, recordings of soothing sounds, or white noise. You can buy a special sound machine or generate your own white noise by setting your radio between stations. Earplugs may also help.
Keep your room cool. The temperature of your bedroom also affects sleep. Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep.
Make sure your bed is comfortable. You should have enough room to stretch and turn comfortably. If you often wake up with a sore back or an aching neck, you may need to invest in a new mattress or a try a different pillow. Experiment with different levels of mattress firmness, foam or egg crate toppers, and pillows that provide more or less support.

Siriporn 4EN 063

I am a kind of person who hard sleeping.   So when I will go to sleep I have to prepare and relax myself a lot. Such as.........

-listen to music
-pray
-do the meditation
-put some fragrant item on your bed
-make sure that turn off all light
-drink a little bit water
   

By fallow these way you will have a better sleep at night. ^^

I have some techniques to make me sleep well at night.
-avoid drink coffee in the afternoon
-do not exercise in exhaust
-listen music before sleep
-do not think about homework
Just do like this I will sleep better at night.


Jirapat 010 3EN

If you want tips how to sleep well at night,I can't tell you what is a the beast way.But I can tell you little,there are drink hot milk before bed or exercise everyday,30 minutes per day is good choice for you.The last one is don't be serious,just relax and sleep.




Ajchara 051 3EN

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

Janjira 008 (3EN)

For me, I drink some water before go to bed.
Listen to music.
Reading novel.

Jariya Ruangrua 007 3EN

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 Luadthaisong 039 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.

For me, I'm a person who can crash out in 3 minutes. 555
So, no need to do a special thing to make myself feel asleep.


Thunyachon 3EN 020

Being older doesn’t mean you have to feel tired all the time. There are many things you can do to help you get a good night’s sleep. Here are some ideas:

Follow a regular sleep schedule. Go to sleep and get up at the same time each day, even on weekends. Try to avoid napping in the late afternoon or evening, as it may keep you awake at night.
Develop a bedtime routine. Take time to relax before bedtime each night. Some people watch television, read a book, listen to soothing music, or soak in a warm bath.
Keep your bedroom dark, not too hot or too cold, and as quiet as possible.
Have a comfortable mattress, a pillow you like, and enough blankets for the season.
Exercise at regular times each day but not within 3 hours of your bedtime.
Make an effort to get outside in the sunlight each day.
Be careful about when and how much you eat. Large meals close to bedtime may keep you awake, but a light snack in the evening can help you get a good night’s sleep.
Stay away from caffeine late in the day. Caffeine (found in coffee, tea, soda, and hot chocolate) can keep you awake.
Drink fewer beverages in the evening. Waking up to go to the bathroom and turning on a bright light break up your sleep.
Remember that alcohol won’t help you sleep. Even small amounts make it harder to stay asleep.
Use your bedroom only for sleeping. After turning off the light, give yourself about 20 minutes to fall asleep. If you’re still awake and not drowsy, get out of bed. When you feel sleepy, go back to bed.

Kullasatree 010 4EN

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