10 ways to “sleep” more soundly, reduce the risk of “sleeping less” causes of accidents

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insufficient sleep or sleep disorder Is an important factor that causes low immunity problems and increase the chance of accidents on the road Therefore, it should pay attention to getting enough sleep.

Dr. Suwanchai Wattanayingcharoenchai Director-General of the Department of Health stated that  sleep affects the growth of the body and brain. For teenagers, adults and the elderly Sleep affects health, immune system function. and congenital disease

10 ways to "sleep" more soundly, reduce the risk of "sleeping less" causes of accidents

insufficient sleep Or sleep disorders are important factors that cause problems with low immunity. And increase the chances of accidents on the road, so all age groups must pay attention to adequate sleep. have good sleep hygiene and have the appropriate sleep duration for each age, for example, preschool children aged 1-2 years on average 12 hours a day, kindergarten aged 3-5 years on average 11 hours a day, elementary school aged 6-13 on average a day. 10 hours: Teenagers aged 14-17 need an average of 9 hours a day, adults aged 18-59 and seniors aged 60 and over should sleep an average of 7-8 hours a day.

10 ways to “sleep” more soundly 

Here are 10 ways to get enough sleep and good sleep hygiene:

  1. Go to bed and wake up on time every day.
  2. Get enough sunlight in the morning for at least 30 minutes.
  3. do not sleep during the day If unavoidable, it should not exceed 30 minutes.
  4. exercise regularly But should not exercise 2 hours before bedtime.
  5. Avoid caffeinated beverages and late-night meals at least 4 hours before bedtime.
  6. Refrain from drinking alcohol and smoking at least 4 hours before bedtime.
  7. Sleep in a comfortable bed, well ventilated, no stray light. and noise
  8. Relaxation to reduce anxiety, such as meditation.
  9. Use the bedroom only to sleep. do not play cell phone or eating in bed
  10. If you cannot fall asleep within 30 minutes, get up and do other activities. and then come back to sleep again when sleepy

Assoc. Prof. Dr. Tayart Desudjit, President of the Sleep Disorders Association of Thailand, said that the quality of sleep and the time of bedtime have a great impact on health as well, for example, patients who are overweight. or children with enlarged tonsils and have snoring Despite the number of hours of sleep that are sufficient. But found that waking up is still not fresh. There is a risk of various diseases such as ADHD, high blood pressure. or patients with shift work having to change the time to go to bed wake up according to work time or sleep deprivation, such as in medical personnel or in students when there is an exam causing sleepiness during waking hours feeling irritated Therefore, the quality and quantity of sleep are important to the body, mind, quality of life, work performance. Including work safety and traveling with ufabet https://ufabet999.com