ดึกสงัด-วิกาลยามนี้แล้วเหตุไฉนท่านยังไม่นอน?

[napman]

นอนบ่หลับค่า...
เปิดเวปนู้น เข้าเวปนี้ เล่นเกม
อ่านหนังสือ
ต่อเพลง
เล่นกีต้าร์แล้วก็ยังไม่นอน
ง่วงนะคะ แต่นอนไม่หลับ
เปนมาหลายเดือนละ
พรุ่งนี้ทำงานเช้าด้วย..เฮ่อ๐๐๐

Dear Mooja,

I found this after some research, so you can try and see if it will help you. Nothing to lose to try anyway

Home Care
Try changing your nighttime sleeping habits and other behavior before taking drugs for insomnia. For example:

Avoid emotional upset or stressful situations before bedtime.
Avoid using alcohol in the evening. Avoid caffeine for at least 8 hours before bedtime. Give up smoking, because nicotine is a stimulant.
Eat a light snack before bedtime. Foods such as warm milk or turkey contain a natural sleep inducer called L-tryptophan.
Establish a regular bedtime, but don't go to bed if you feel wide awake.
Exercise regularly, but not in the last 2 hours before going to bed. Exercise, especially aerobic exercise, has been shown to make people fall asleep faster and get deeper and more restful sleep. Sex can be a natural sleep inducer for some people.
Relax by reading, taking a bath, or listening to soothing music before going to bed.
Take your TV or computer out of your bedroom. Otherwise, your brain becomes used to the stimulation and starts to expect it when you are there. This makes it harder for you to fall asleep.
Use the bedroom for bedroom activities only. Once in bed, use creative imagery and relaxation techniques to keep your mind off unrestful thoughts. Avoid staying in bed for long periods of time while awake, or going to bed because of boredom.


And let us know the result OK?