Good Night’s Sleep: DIY Tips

Do you know that getting enough sleep can be created by yourself? By this article hereunder, the secrets of good quality sleep, which you can "Do it Yourself" will be clearly revealed. Just practice sleep hygiene by training yourself to behave in the following ways, which will help you get a good night's sleep until the morning.

And Your Sleep Hygiene has been good? Let’s check it!

• Bedrooms providing a better night's sleep should be quiet and dark. The temperature in the room should not be too hot or too cold.
• Try to go to sleep and wake up at the same time every day until you get used to it. Although some nights you sleep so late than usual, you still should try to stay awake on time. You may feel sleepy during the day, but at night you can get back to sleep quickly.
• Do not lie down for long periods in bed and do not use the bed as a place to read, watch TV, or do other tasks. It stimulates the feeling of awakening while we want to be asleep.
• Come to the bed only when you feel sleepy when you have been on the bed for 20 minutes but still not sleep. You should get out of bed and find activities that focus on relaxation, such as reading, listening to music, turning on the dim lights. Moreover, you should avoid watching TV, listening to the news, or playing games on your mobile (because it will urge you to be more alert). Also, you ought not to lie down on the bed without sleeping until the morning as it will cause you to have worries when going to bed the following night.
• Set up a relaxing time 1-2 hours before going to bed and try to avoid stressful work or activities. If your body is in tension and you feel stressed, not relaxing before going to bed, it will cause difficulty in falling asleep. Besides, if you are stressed out easily or have several thoughts throughout the day, it is recommended to spend a short time after dinner to write down the sequence of things you think. Then, tentatively and briefly plan for each subject also, trying to do these every day until you get used to it.
• Do not glance at your clock or count the time if you still did not sleep.
• Avoid taking a nap during the day as it will make you not feel asleep at night. In case you feel sleepy too much until you cannot bear with it, you may take a short nap not later than 30 minutes and do not take a nap after 3 p.m.
• Have dinner at least 4 hours before going to bed. Sipping tea, drinking coffee, cola, alcoholic or caffeinated beverages, and eating chocolate should avoid also. Besides, you ought not to smoke in the evening until bedtime.
• Work out Regularly at least 3-4 times a week in the early morning or the afternoon because it helps decrease your stress both of your body and mood. However, work out in the late evening (4 hours before bedtime) should not do as it can disturb your sleep.

Then, we should strengthen good habits for good quality sleep so that the body and brain can take sleeping time to nourish and repair worn body parts. It is to prepare your body to be ready and effective in doing good work the next day. Bravo!

Dr. Darakul Pornsriniyom

Neurologist specialty in Sleep Medicine

Neuroscience Center of Excellence Bangkok Hospital Chiang Mai