Many people in Malaysia do not have enough sleep every night. However, one of the most important ways to maintain a healthy body is to get enough sleep. Sleep improves your mood, memory, and performance. It also lowers your risk of serious health conditions.
Many factors can affect your ability to get good sleep, but it's easy to make changes to increase your chances of getting restful sleep. If you're having trouble sleeping, try these tips.
Try to go to bed at the same time each night. This will help you establish a routine. Also, avoid using technology right before bed. You may want to turn off your cell phone, or use earplugs.
Avoid caffeine at least three hours before bedtime. Caffeine can cause you to stay awake, which makes it difficult to fall asleep. Taking a warm bath before bed can also relieve stress and calm your body.
Keep a sleep diary. Write down what you did the day before, including any work or other activities that may be disrupting your sleep.
Take a short nap when you feel a little groggy. Short naps, especially if taken during the day, are helpful for people who need a boost in energy. However, be sure to only take a nap for 20 minutes or less. Naps longer than this can interfere with your ability to get to sleep at night.
Exercise regularly. Physical activity can increase your production of melatonin, a hormone that promotes restful sleep. Likewise, if you're stressed out, try to calm your mind with relaxation exercises or meditation.
Consult your doctor in Malaysia or The Air Station Malaysia if you suspect you have sleep disorder or obstructive sleep apnea conditions.
Company Name: The Air Station Malaysia
Address: Level 9 Menara Summit, Persiaran Kewajipan USJ 1, 47600 UEP Subang Jaya, Selangor Darul Ehsan, Malaysia