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😴 Eight hours of sleep... but why still sleepy? 🥱

Maybe not because of "not getting enough sleep," but because of "sleeping at the wrong time."

Many people think that just seven or nine hours of sleep is enough, but actually "bedtime" is equally important because the body has a body clock that determines the repair period. ⏰

📌 Save this post for bedtime every night!

💤. What time should I go to bed?

🛏️ 21: 00 = 9 hours of sleep

🛏️ 21: 30 = 8.5 hours of sleep

🛏️ 22: 00 = 8 hours of sleep ⭐ (recommended for most people)

🛏️ 22: 30 = 7.5 hours of sleep

🛏️ 23: 00 = 7 hours of sleep

🛏️ 23: 30 = 6.5 hours of sleep (not recommended if avoided)

🌙 Golden moment of sleep.

10: 00 to 2: 00 p.m.

It is the best part of the body to repair muscles, hormones and the immune system.

The sooner you go to bed, the better your chances are.

✨ 4 techniques that make sleeping easier.

✔️ Go to bed and wake up at the same time every day.

✔️ Abstain from playing mobile phone before bed for about 1 hour.

✔️ Adjust the room to be dark, cold and quiet (22-24 ° C)

✔️. Abstain from caffeine before bed for at least 6 hours.

🌞 wake up and feel this way, which means you sleep quality.

💚 I'm not tired.

💚 The brain is open, not dizzy.

💚 better mood.

💚 have the strength to work or exercise.

💾 save this post. It's time to wake up tonight to know what time to go to bed.

💬 What time do you usually go to bed and what time do you wake up? Let's share. 👇

# Health # Sleeping # Sleep # SleepRoutine # Lemon 8TH# Take care of yourself

1 day agoEdited to

... Read moreจากประสบการณ์ส่วนตัว ผมพบว่าการนอนให้ครบชั่วโมงที่แนะนำยังไม่พอหากไม่เข้านอนในช่วงเวลาที่เหมาะสม เพราะนาฬิกาชีวภาพของร่างกายนั้นสำคัญอย่างมาก การเข้านอนก่อน 22:00 น. จะช่วยให้ร่างกายซ่อมแซมและฟื้นฟูได้เต็มประสิทธิภาพในช่วงที่เรียกว่า "ช่วงเวลาทอง" (22:00-02:00 น.) ผมเคยลองปรับเวลานอนไปบ้าง ตั้งเป้าตื่นตอน 6 โมงเช้าและพยายามเข้านอนประมาณ 22:00 น. ก่อนหน้านั้นจะงดเล่นมือถือและลดแสงสว่างในห้องจนมืดสนิท เพื่อช่วยกระตุ้นต่อมเมลาโทนิน ซึ่งคือฮอร์โมนช่วยให้นอนหลับ นอกจากนี้ การรักษาอุณหภูมิห้องไว้ที่ 22-24 องศาเซลเซียสก็ช่วยให้หลับสบายขึ้นมาก สิ่งที่ผมชอบที่สุดคือการติดตามคุณภาพการนอนและตื่นมาแล้วรู้สึกอย่างไร ถ้าตื่นมาแล้วยังง่วง หัวไม่แล่น อารมณ์แย่ หรือรู้สึกเพลีย ก็แปลว่าเวลานอนหรือนิสัยก่อนนอนยังต้องปรับปรุงอีก และเมื่อปรับตามคำแนะนำเหล่านี้ ตื่นเช้าขึ้นมารู้สึกสดชื่น สมองปลอดโปร่ง พร้อมทำงานหรือออกกำลังกายได้เต็มที่ทั้งวัน สำหรับใครที่กำลังเจอปัญหานอนครบแต่ยังง่วง ผมแนะนำให้ลองจัดตารางเวลานอนใหม่ ตั้งปลุกเวลาเดิมตลอดทุกวัน และให้ความสำคัญกับช่วงเวลาทองของการนอน รวมถึงงดคาเฟอีนอย่างน้อย 6 ชั่วโมงก่อนนอน และปิดจอโทรศัพท์มือถือ 1 ชั่วโมงก่อนนอน เพื่อเตรียมร่างกายเข้าสู่ช่วงพักผ่อนอย่างเต็มที่ การดูแลตัวเองให้ได้นอนอย่างมีคุณภาพ ไม่เพียงแต่ช่วยแก้ปัญหาง่วงระหว่างวัน แต่ยังช่วยเสริมสร้างระบบภูมิคุ้มกัน ฟื้นฟูกล้ามเนื้อ และรักษาอารมณ์ที่ดีอีกด้วย ลองใช้วิธีเหล่านี้เป็นโพยก่อนนอนทุกคืน แล้วคุณจะเห็นความเปลี่ยนแปลงที่ดีขึ้นในชีวิตประจำวันแน่นอน

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