Even if you sleep 8-10 hours, if you don’t sleep well or deeply enough, it may affect your health. Let’s check the signs that you don’t sleep well and find ways to fix it.
7 Signs You’re Not Getting Good Sleep
Nightmares or frequent dreams
Nightmares or frequent dreams can disrupt sleep, prevent restful sleep, and leave you feeling unrested in the morning.
Feeling sleepy or tired during the day
Even if you get 8-10 hours of sleep, if you still feel sleepy or have no energy, it may be due to poor quality sleep, such as waking up frequently or not sleeping soundly.
Waking up in the middle of the night and taking a long time to fall back asleep
Frequent waking up in the middle of the night and taking a long time to fall back asleep is a sign of disrupted sleep.
Difficulty falling asleep, takes a long time to fall asleep
If it takes longer than 30 minutes to fall asleep, it could be a sign of insomnia or sleep problems.
Woke up earlier than planned and couldn’t fall back asleep.
Waking up earlier than you intended and not being able to go back to sleep could be a sign of a sleep problem or depression.
Feeling unrested after waking up
Even if you get 8 hours of sleep, but still feel tired or unrested, it may be due to insufficient sleep.
Have a headache or stress after waking up
Waking up with a headache or stress may be the result of insufficient sleep and the body not getting enough rest.
How to solve the problem of insomnia
Practice relaxation before bed
Deep breathing, meditation, or gentle stretching can help your body relax and prepare for sleep.
Exercise regularly
Regular exercise can improve sleep quality, สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน but avoid strenuous exercise before bedtime.
Get natural light in the morning
Exposure to sunlight in the morning helps to regulate your biological clock and promote sleep at night.
Limit your use of electronic devices before bedtime.
Blue light from your phone or computer screen can interfere with the production of melatonin (a hormone that helps you sleep). Try reading a soft book or listening to slow music instead.
Eat a light dinner and don’t eat too late.
Eating a heavy meal before bed can put a strain on your digestive system, leading to “deep sleep” or nighttime gas.
Avoid alcohol and nicotine before bed.
Although alcohol initially makes you feel drowsy, it actually disrupts deep sleep, and the nicotine in cigarettes is a stimulant that makes it difficult to fall asleep.
Eat a light dinner and don’t eat too late.
Eating a heavy meal before bed can put a strain on your digestive system, leading to poor sleep or nighttime gas.
Use aromatherapy
The scent of lavender, chamomile or St. John’s wort can help relax the mind, reduce stress and help you sleep better.
Arrange your bedroom for relaxation.
The bedroom should be at a comfortable temperature, not too hot or too cold, free from noise, and should have low lighting to stimulate melatonin secretion to avoid insomnia .
Create a bedtime routine that is consistent every day.
Doing the same things over and over again, such as brushing your teeth, drinking warm water, breathing deeply, or listening to soft music, will help your body learn that it is “sleep time.”
Try keeping a sleep diary.
Recording your sleep habits, such as what time you go to bed/wake up, what you eat, and how you feel, can help you see patterns in your problems and find solutions more easily.
Avoid “forcing sleep” when you are not sleepy.
If you can’t fall asleep while trying to sleep, get out of bed and do something relaxing (like reading a book) until you feel sleepy, then go back to bed.
If your sleep problems are chronic, you should see a doctor.
Sometimes the problem can be caused by an underlying condition, such as sleep apnea or anxiety. Your doctor can recommend the right treatment.