What is the Technique To Help You Sleep Better

There are many ways to help you sleep better.
- Take a warm bath
- Listen to soft music
- Reduce stimulants
- Reduce your stress levels
- Use aromatherapy
- Reduce screen time before bed
- Exercise enhance sleep
- Don't go to bed either hungry or stuffed
- Wind down with favorite hobby
- Make simple preparations for the next day

Chamaiporn 017 4EN

Avoid caffeine drinking can help this problem.
Caffeine is also a stimulant and is present in coffee , soda , tea ), and various over-the-counter medications. Caffeine should be discontinued at least four to six hours before bedtime. If you consume large amounts of caffeine and you cut your self off too quickly, beware; you may get headaches that could keep you awake.



Jamrut 009 3EN

ัFor me how to sleep better is easy. 
Before you go to bed, you should avoid drinking 
any energy drink and caffeine composed drink. 
If you drink them before you go bed, they will make you energetic
And will get tried after you wake up, your skinbeneath your eyes
will get dark like panda. 
You even drink all of them before going bed, you still can't sleep. 
I suggest you pray or make mediation,it will help you sleep easily
and getting deep sleep. When you wake up, you will get tired less and you become fresh. 
Try it. Then you will know. 

Sayumporn065
3EN

These are my techniques to help me sleep better :
1. Read the book on the bed. 
2.Don't take a shower before going to bed because your body will be active after bathing.
3.Don't drink and eat anything before bed.
4.Don't exercise before going to bed.
5.Go to bed early.
6.Don't take a nap during day time.
7.Clear your mind. Don't think about anything.





Natcha  3EN  023

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.  

Jariya  Ruangrua  007 3EN:sleep:

Getting a good night's sleep is one of the most important things you can do for your overall health and well-being. Adequate sleep gives your body time and energy to recover from the day's stresses, and helps you to stay sharp and focused throughout your day. If you've already figured out how to fall asleep, but you're having trouble getting good sleep through the night (i.e., you're tossing, turning, waking up more than once), this article will explain what you can do to ensure a peaceful night's slumber! 
-  Make your bedroom a heaven. Keep the clutter and chaos of everyday life at a minimum in your bedroom. Keep the textures soothing and inviting, and the light warm and saturated. Get the best sheets you can afford, too: the more comfortable your bed and bedroom are, the more conducive they are to a restful sleep.
- Take a warm bath. Sometimes a warm shower can relax your body and feel clean. Studies suggest that bath relax have good results in elderly (67-83) and younger (17-23), providing at least three hours of good rest with lower movements than without the bath.
You should try to take the bath a couple of hours before you go to bed.

Attachai  045  4EN

I have only 2 techniques to help me sleep better.
First, music is the best helper. 
You should listen to music to relax and blow you mind before going to bed.
Second, it is exercising.
If you do the exercise, it makes you get better taking rest.

Drink Warm Milk:A glass of warm milk 15 minutes before go to bed will good your nervous system. 
Milk contains calcium, which works directly on jagged nerves to make them (and you) relax.
Listen to Music or Other Audio : Play some soft, soothing music that will lull you to sleep. 
There are many CDs designed for that very purpose. Some are specially composed music,
others simply have sounds of waves rhythmically breaking, or the steady pattern of a heartbeat. 
Some will lead you to sleep with a combination of music, voice and other soothing sounds.


>>>>>  Siriam  Luadthaisong  039  3EN 

I always put on an eye mask. Eliminating all light is the most important thing you can do to fall asleep and stay asleep. Light not only inhibits the production of sleep hormones but also stimulates the body to feel awake and alert. The light can also keep you awake.




Arissaraporn3EN 041

My own techniques to sleep well all night long are very helpful. I always have a shower again before going to bed to reduce my stress. Sometimes after a shower, I also drink a lot of water that makes me more relaxed. Listening to favourite music during bedtime helps me feel more comfortable to sleep. Last one tip is to sleep in a gloomy room. You feel very free from any works or responsibilities and can sleep better all night long.

Thitiphong 012 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.




Pattira052
4EN

For me, I have some techniques to help me sleep better.
-listen music or audio that I like.
-drink warm milk
-take a warm shower before go to bed
-clear everything in my brain. Don't think about works.
-Don't eat anything before go to bed
-Don't take a nap in the evening


Jirapat 010 3EN

I have heard that if you dirnk a glass of warm milk it can make you sleep better! because in milk have Tryptophan; an amino acid found in milk and turkey. Tryptophan in large doses does produce sleepiness, and many people attribute tryptophan to the drowsy feeling after the big Thanksgiving meal. However, according to Dr. Timothy Morgenthaler, a sleep specialist at the Mayo Clinic, there is no food that can produce sleep in an individual. The amount of tryptophan found in a turkey dinner or a glass of milk does not contain enough of the chemical to induce drowsiness.

Thananya 045 3EN

Here are the easy ways to sleep well and it is not hard to manage yourself before you sleep.

- clear your mind before you go to bed is very important.
- make yourself more comfortable by changing the uniform to private clothes after you come back from any duties – working, studying.
- do something that you love such as listening to music, reading book, watching TV, or playing computer game to relax.
- take a shower to clean bacteria or sweat.
- can sing your favorite songs while you are taking a shower.
- 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.
- dress up with comfortable pajamas to move freely during sleeping.
- relax your brain. You can listen to music or read your favorite book.
- go to bed in early.

If you sleep early, your brain will be clear after you wake up.




Akkaradet 067 3EN