Good sleep is when you go to bed to sleep and wake up within 15-20 minutes, refreshing in the morning and stay sleepy all day long.
On the other hand, insomnia is the fact that there is a problem with the quantity or quality of sleep.
If you have difficulty sleeping for more than 30 minutes, resuming, or waking up at least five times a night,
waking up early in the morning and not being able to sleep more than 2 to 3 times a week,
so insomnia due to deep sleep This is possible as early as possible.
For primary insomnia, the prevalence of adults per year averages 30-45%.
How to prevent Insomnia
Avoid taking a nap.
If you are tired and sleepy during the day because you don’t get enough sleep at night,
you shouldn’t take a nap because there’s a vicious cycle of not being able to sleep at night.
Keep your bedtime constant.
For example, if you set the sleeping time to eight hours,
you’ll have to wake up and leave the bed eight hours from the moment you start to lie down, regardless of whether you’ve slept or not.
If you don’t fall asleep for more than 10 minutes, get up, come out of bed, do some simple work, and wait for you to fall asleep.
It is better to read a book than to watch TV at this time.
The bed is used only for sleeping and avoids lying in bed to do or think about other things.
Keep your weekends and holidays regularly.
Don’t oversleep because you don’t get enough sleep during the week.
Exercise regularly every day and do not exercise late in the evening.
Taking a warm bath about 2 hours before going to bed will help you fall asleep.
Avoid cigarettes, coffee, tea, coke, and alcohol that disturb your sleep.
Alcohol is effective in inducing sleep,
but it prevents you from waking up often and preventing you from sleeping deeply.
Hunger feeling hungry can cause you to have a hard time falling asleep, so it’s helpful to warm up your milk and drink it.