How can you sleep better at night?

Sleeping well is something easy that you can experience by yourself.
One of the basic necessities for human is sleeping. Many people find in difficult to sleep.
It makes them cannot sleep well.
So, clearing your mind before you go to bed is very important.
First, make yourself more comfortable by changing the uniform to private clothes
after you come back from any duties – working, studying.
Second, do something that you love such as listening to music,
reading book, watching TV, or playing computer game to relax.
Next, take a shower to clean bacteria or sweat.
To avoid the dirt, you should not skip this step.
While you are taking a shower, you can sing your favorite songs.
After those activities, you may feel hungry.
Then, find something to eat or drink slightly.
It should not be a big meal. Bread and jam can be a good option for your light meal.
When you finish, dress up with comfortable pajamas to move freely during sleeping.
Next, relax your brain. You can listen to music or read your favorite book.
The last step is to go to bed on time.
If you sleep early, your brain will be clear after you wake up.
These are the easy ways to sleep well and it is not hard to manage yourself before you sleep.



Akkaradet 067 4EN

- Turn off your television and computer. Many people use the television to fall asleep or
relax at the end of the day, and this is a mistake. Not only does the light suppress melatonin production,
but television can actually stimulate the mind, rather than relaxing it.
Try listening to music or audio books instead, or practicing relaxation exercises.
If your favorite TV show is on late at night, record it for viewing earlier in the day.

- Change your bright light bulbs. Avoid bright lights before bed, use low-wattage bulbs instead.

- Avoid drinking too many liquids in the evening. Drinking lots of water, juice, tea, or
other fluids may result in frequent bathroom trips throughout the night. Caffeinated drinks,
which act as diuretics, only make things worse.

- Quit smoking. Smoking causes sleep troubles in numerous ways. Nicotine is a stimulant,
which disrupts sleep, plus smokers experience nicotine withdrawal as the night progresses,
making it hard to sleep.

Parinyaporn 062 (3EN)

My simple way is to make myself tired so I will be asleep. Therefor, you should do some activities like exercise or dancing or even reading. There activities are about using muscles so you will get tired and need some rest. It is very simple to sleep well at night. Do not believe me but try.

Supalak Phoonnok 034 3EN

Sleep is one thing that very important to our health.
It will repairs many systems inside our body.
So, sleep better is good thing that you should to do it.
For me, I can sleep easier because I have some tips to make me sleep better.
They are very easy tips that you can do follow me.
First, drink a cup of hot milk, try to avoid to drink coffee in the evening.
After that, you need to take warm bath or shower and wear a comfortable cloth.
Next is clear your brain from many works and go to bed.
Just do like these and you will sleep better at night.

Jirapat 010 4EN

I advice you guys to take off the stressful. If your head is full of the serious things for the day, you'll have a hard time sleeping. Instead, you'll stay up thinking about various things. If you're feeling anxious, you'll lower your quality of sleep when you finally pass out for the night. A busy mind isn't something you want during the night. One of the simplest ways to get rid of your excess thoughts is to meditate before bed. You don't have to do anything complicated. Just follow our simple meditation guide or try the blue energy technique. If you clear your mind right before bed, finding sleep shouldn't take you long at all.


Amolwan 050 4EN

Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep.
Turn Your Bedroom into a Sleep-Inducing Environment
A quiet, dark, and cool environment can help promote sound slumber.
Go to Sleep When You’re Truly Tired
Struggling to fall sleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep.

Chariya 007 4EN

I try very much to finish my work by midnight and spend a half an hour
listening to music or watching a movie. I read my favourite book
before bedtime and drink a glass of milk. On my bed, there is a bolster making me feel
comfortable to have a sleep. Drinking water before going to bed is good to do as well.

Thitiphong 012 4EN

For me, the techniques that make me sleep better at night are listening
instrumental music and reading my favorite book.
Because it makes me feel relaxed after I have done my assignment all day.
And I believe that if my brain is relaxed, it will affect to my sleeping.
It's good!!

Papassorn Waijan 050 3EN

Make your room dark.

Put a small nightlight on away from your bed so you can see if you need to get up.

Drink Sleepy time tea the one with the Bear on it.

Read a boring book.

Put on a small fan by your head on the night stand so you can hear the noise (but the air away from you so you won't get a earache from the wind).

Sleep tight.

Rungphet031 3EN

The way to fall asleep better at night are....
- Do meditation before go to bed.
- Avoid doing anything in the hour leading to sleep time that will keep you over-stimulated.
- Do not drink any kinds of coffee.
- Having a glass of water at your nightstand during the night works well if you wake up in the middle of the night.

>>>>>> Siriam 039 4EN

I can have the better sleep if I do these ways.
I have to eat until I'm full.
I have to take a bath before going to sleep.
I have to drink some water before going to sleep.
I have to stay in the good atmosphere.

Nutthaphol 044 4EN

There're many ways to sleep better at night. I want to suggest you that...
Before going to bed, avoid watching television more than three hours
because it makes your heart beats fast and it's hard to sleep.
You should listen to music for sleeping better but it should be a sound of nature.
Drinking milk with honey also helps you sleep better.
For those who like reading can read before going to bed, it helps.
But you should read Dhamma book or textbook, don't read exciting novel.
Finally, try to wake up at the same time every day.


Tharinee 046 4EN

I get an exercise during the day
i think this way will help me have a better sleep
because my body is tired from working out and
it easily gets sleep at night.


Thanongsak 017 4EN

For me, exercise can help me sleep better.
Exercise help you to be a healthy.
When you exercise, your body will lost the energy.
You will sleep better at night.
The one way that can help you is listening to classic song.
It can help you relaxed your brain before sleep at night.


Nattinin 014 3EN

The ways to sleep better at night
- listen classic music.
- do meditation before go to bed.
- avoid drink coffee and alcohol.
- take more exercise in evening.

Areeya 039 3EN

If you want to sleep better at night, you have to throw you work away.
Do not take a dream day and do not think of something that can cause trouble.
Drink milk before going to bed; it can make you sleep well.


Wipawee 036 4EN

Sleep tight in this so very hot season?
Bring me to the North pole!
and help me I'm melting.
There is no Ac in my room and this makes me crazy
at night. I could not sleep!
It is too hot to sleep.
I wake up with sweat everyday.

The way to sleep better at night is drinking a glass of warm milk
before bed. Dairy products are rich in the amino acid tryptophan,
which helps in the production of the sleep inducing brain chemicals,
serotonin and melatonin.


Donruetai 054 4EN

It is a torture when you are awake when you want to sleep.
The ways to make me sleep better at night are to read some
boring books, this help me a lot to feel asleep.Or I will turn my cell
phone off, there will be no waves to bother sleeping. I heard that some
people drink warm milk before bedtime,this help them to sleep deeply.

Amphaphan 044 3EN

I think the best thing you should be the one that clear minded before go to bed.
I have heard that if you thing of something bad before going to bed it would make you fall asleep harder.
I'd suggest you to use spotify playlist to help you, there are many kind of sleeping and clear minded or even brain food song that could help you fall asleep easier.


Thananya 045 4EN

I am lucky because I very rarely have trouble sleeping at night. But I know that I sleep very well when I have done some exercise that day, especially swimming.

Also, if I eat a lot of food then I sleep very well. Finally, when there is a cool breeze I sleep very well.

Jansuda 053 4EN

I just find something that i'd love to do before go to sleep.
It can help me sleep fast and be better.

Nudsaba 020 3EN

Ban Blue Light in the Bedroom
Insomnia feeds on the minor details of modern life, like the soft blue glow from a cell phone, PDA, or digital clock resting on your bedside table. The short waves of blue light may interfere with sleep.

****Tip: Turn off TVs, computers, and other blue light producers an hour before sleep. Cover any blue displays you can't shut off.


Ajchara 4EN 051

For me, it is very easy to go to bed fast.
Trying to work late as much as you can until you feel like your eyes are going to see nothing.
Your head is attracted by the bed. That is the time for you to go to bed at once.
It takes time not over than 15 minutes to sleep.
After getting up on next day, you will feel very refresh.

Tanawat 4EN 059

I normally listen to music before I get to sleep.
Music can decrease my stress and help me relax.
I feel happy as always after listening to music!

Panyapong 026 4EN