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😴 How to "sleep well" as a real life can!

😴 If sleeping is not refreshing, try this. 👇

🕒 1. Sleep "on time."

- Go to bed - Wake up at the same time every day (even holidays!)

- The body will set the clock. Sleep easier.

📱 2. 30 minutes before bed.

- Light from the phone makes it difficult to sleep.

- Turn it into light music or chill.

☕ 3. Avoid caffeine during the evening.

- Coffee / tea / soft drink, causing eyes to freeze

- If you want to sleep well, stop six hours.

🍽️ 4. Don't eat hard before bed.

- Hard working stomach = not deep sleep

- If you're really hungry, choose gently, like milk / bananas.

🌙 5. The bedroom must be "sleeping."

- Dark, quiet, a little cold.

- Mattress = Really take a break (not playing long mobile)

💆‍♀️ 6. Relax before bed.

- Warm bath / gently elongated / deep breath

- Help you sleep fast. Sleep deep.

💥 Remember:

"A lot of sleep" is not equal to "good sleep."

But sleep well = life is better all day.

# Not enough sleep and have to sleep well # Healthy, starting with sleep # Working line # Life is better

5/4 Edited to

... Read moreนอกจากวิธีที่แนะนำในบทความนี้แล้ว ผมขอแชร์ประสบการณ์ส่วนตัวที่ช่วยให้การนอนหลับดีขึ้นมากในชีวิตจริง คือการตั้งเวลาเข้านอนและตื่นเวลาเดิมติดต่อกันอย่างน้อยหนึ่งสัปดาห์ แม้ในวันหยุดก็พยายามไม่เปลี่ยนเวลานอน เพื่อให้ร่างกายปรับนาฬิกาชีวิตได้ดีขึ้น ซึ่งช่วยให้หลับง่ายและรู้สึกสดชื่นในตอนเช้า อีกเรื่องสำคัญคือการงดใช้มือถือ 30 นาทีก่อนนอน จริงๆ แล้วแสงสีฟ้าจากหน้าจอทำให้สมองตื่นตัว อาจส่งผลให้นอนหลับยาก ผมทดลองเปลี่ยนมาใช้เวลานี้อ่านหนังสือเบาๆ หรือฟังเพลงคลาสสิกเบาๆ ทำให้รู้สึกผ่อนคลายและหลับได้เร็วขึ้นอย่างเห็นได้ชัด นอกจากนี้ หลายคนอาจไม่ค่อยนึกถึงเรื่องอาหารก่อนนอน แต่ก็มีผลกับการนอนเช่นกัน หากกินอาหารหนักๆ หรือมีคาเฟอีนในช่วงเย็น จะทำให้ร่างกายตื่นตัว ทำให้นอนหลับไม่ลึก หรือหลับๆตื่นๆ ผมเองเลือกกินกล้วยหรือจิบแก้วนมอุ่นก่อนนอนเมื่อรู้สึกหิว ซึ่งช่วยให้นอนหลับได้ดีขึ้นมาก สุดท้าย การจัดห้องนอนให้เหมาะสมก็สำคัญมาก เช่น การทำให้ห้องมืด เงียบ และอุณหภูมิสบายจะช่วยกระตุ้นฮอร์โมนเมลาโทนินให้ทำงานดีขึ้น รวมถึงการใช้ที่นอนเฉพาะเพื่อการพักผ่อน ไม่เอามาเล่นมือถือหรือทำงาน จะสร้างบรรยากาศชวนหลับที่ดีให้กับสมองอย่างแท้จริง เมื่อเปลี่ยนแปลงพฤติกรรมเหล่านี้ร่วมกัน ผมพบว่าคุณภาพการนอนดีขึ้นจริงๆ ชีวิตในแต่ละวันก็มีความสุขและมีพลังมากขึ้นมากกว่าแค่การนอนเยอะๆ อย่างเดียวจริงๆ แล้ว "ทําสิ่งนี้ก่อนนอนชีวิตเปลี่ยนแบบเห็นชัด!!" ที่สำคัญคือการทำอย่างสม่ำเสมอจนเป็นนิสัยครับ

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A title slide for "12 Relaxing Nighttime Routine Ideas for Better Sleep" with a crescent moon icon, set against a cozy bed with white sheets and a fluffy pillow.
A slide detailing the benefits of a nighttime routine, including improved sleep quality, reduced stress, increased melatonin, enhanced sleep hygiene, and overall improved health.
A list of 12 nighttime routine ideas, such as taking a warm bath, reading a book, drinking herbal tea, practicing gratitude, and using a weighted blanket, with a "Save for later" button.
Relaxing nighttime routine ideas for better sleep💤
How is your nighttime routine? Does it look a little something like: watch a few episodes of your favorite show then fall asleep while scrolling through social media? If so, don’t sweat it. That is probably the routine most people have before bed!  Although that is a common nighttime routi
Michelle G.

Michelle G.

268 likes

⭐️Get unready with me before I go to sleep⭐️
#getunreadywithme #nighttimeroutine
🎀𝒦𝒶𝓉𝓎🎀

🎀𝒦𝒶𝓉𝓎🎀

4044 likes

Here is how to optimize your sleep environment 💤
Quality sleep is KEY for hormone balance in the body! Did you know that our bodies restore & repair while we sleep? If we are not getting adequate, consistent sleep it can play a huge role in hormone imbalances as well as overall health. Here is how to optimize your sleep environment 👇🏼 —
chels

chels

68 likes

A woman stands on a city street, looking towards the Manhattan Bridge, with the text "how to LEVEL UP your life" overlaid.
A woman sits in a park, reflecting on a "life audit" with categories like career, relationships, and health listed for satisfaction ranking.
A checklist titled "healthy habit ideas" includes items like getting sleep, routines, planning, skincare, exercise, and gratitude, encouraging adoption of these habits.
how to LEVEL UP your life ⭐️
We’re almost halfway through the year (can you believe it?!) and it got me thinking about ways I can level up for the second half of the year. So here are some ideas to help you reset your life and level up! CONDUCT A LIFE AUDIT If we want to evolve and grow, self reflection is a must. Think a
Rebekah Joy

Rebekah Joy

60 likes

A mirror selfie of the content creator in a black dress, fishnet stockings, and boots, holding a handbag. The image is overlaid with text: "My life as a SPICY Content Creator."
A bowl of chia seed pudding topped with strawberries, blueberries, and bananas, next to a laptop and notebook. The text describes studying for school at cafes and tipping well.
A mirror selfie of the content creator in a gym locker room, wearing an oversized skull t-shirt and holding a drink. The text explains that her job involves her looks, leading to gym visits and showering there.
Life as a 🌶️ creator
So occasionally I like to do posts like these because there are a lot of misconceptions about my job (insert the “get a real job” comment now). I spend a ridiculous amount of time working and sometimes I get madddd imposter syndrome so these posts kinda help me as well 😅 But a little bit of backg
Ray

Ray

542 likes

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