Exams Are Coming! 📝
Are you staying up late studying and struggling with sleep or feeling unrefreshed when you wake up? 🤔
Today, NEXKY has some simple tips to help you fall asleep faster, wake up feeling refreshed, and stay energized! 🤩🌸
1️⃣ Follow the 90-Minute Sleep Rule ⏰⏳
Perfect for night owls! The 90-minute sleep rule aligns your bedtime and wake-up time with your natural deep sleep cycles. This helps you wake up feeling refreshed and clear-headed.
2️⃣ Drink Warm Milk or Chamomile Tea 🥛🍵
Milk contains tryptophan, an amino acid that boosts serotonin and melatonin production, which is the key hormones for sleep. Chamomile tea has an antioxidant called apigenin, which promotes relaxation and reduces anxiety.
3️⃣ Have a Banana 🍌
Bananas are also rich in tryptophan, helping your body produce serotonin and melatonin to improve sleep quality.
4️⃣ Avoid Electronics 1–2 Hours Before Bed 📱🚫
The blue light from electronic devices decreases melatonin levels, making it harder to fall asleep. Avoid screens before bedtime to let your brain and body relax.
5️⃣ Create a Cozy Sleep Environment 🛌💤
Your bedroom plays a major role in sleep quality. Ensure it’s quiet, dark, at a comfortable temperature, and free of dampness for the best sleeping conditions.
Source:
https://www.rama.mahidol.ac.th/ramachannel/infographic/9-เทคนิค-ช่วยให้การนอนหล/
https://www.syndathailand.com/blog/7648/อาหารที่ควรกินก่อนนอนเพื่อช่วยให้นอนหลับสนิท
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