{"id":6030,"date":"2018-10-20T19:29:40","date_gmt":"2018-10-20T12:29:40","guid":{"rendered":"https:\/\/www.nksleepcenter.com\/?p=6030"},"modified":"2026-01-07T14:39:56","modified_gmt":"2026-01-07T07:39:56","slug":"sleep-hygiene","status":"publish","type":"post","link":"https:\/\/www.nksleepcare.com\/en\/sleep-hygiene\/","title":{"rendered":"3 simple ways to get quality sleep."},"content":{"rendered":"

Basic sleep hygiene is a set of guidelines to promote good quality and appropriately sized sleep for everyone, which has positive long-term health benefits. It consists of three simple, practical recommendations:<\/p>\n\n\n\n

  1. Behavior modification<\/li>
  2. Mental relaxation<\/li>
  3. Creating an environment conducive to sleep.<\/li><\/ol>\n\n\n\n

    1. Behavior modification.<\/h2>\n\n\n\n
    • Regulate your biological clock by going to bed and waking up at approximately the same time every day. Get some morning sunlight and avoid bright light before bedtime.<\/li>
    • Exercise regularly, but avoid exercising right before bedtime.<\/li>
    • Avoid consuming caffeinated foods and drinks such as tea, coffee, and soda in the evening, or especially before bed, as caffeine stimulates the brain and may make it difficult or impossible to fall asleep.<\/li>
    • Avoid smoking. The nicotine in cigarettes and cravings keep the brain alert and cause interrupted sleep.<\/li>
    • Avoid alcoholic beverages before bedtime. While drinking alcohol may initially lead to falling asleep faster, it can disrupt sleep in the latter half of the night and cause the pharyngeal muscles to relax further.<\/li>
    • Avoid napping during the day. If necessary, keep naps shorter than 30 minutes and avoid napping after 3 PM, as this can make it harder to fall asleep at night.<\/li>
    • Avoid drinking large amounts of water before bed, as this may cause frequent urination, leading to interrupted sleep.<\/li>
    • Avoid large meals, difficult-to-digest foods, and spicy foods within 4 hours of bedtime. During sleep, swallowing and digestion are reduced, and gastric acid secretions are most abundant in the middle of the night, increasing the risk of acid reflux.<\/li>
    • Avoid taking sleeping pills continuously for more than 2 weeks, except under medical treatment, as this may lead to addiction.<\/li><\/ul>\n\n\n\n

      2. Relaxing the mind.<\/h2>\n\n\n\n
      • Calm and relax your mind before bedtime.<\/li>
      • Avoid work or anything that causes stress before bed. You might want to write down your worries in a journal before going to sleep.<\/li>
      • If you can't fall asleep or wake up in the middle of the night for more than 30 minutes, it's recommended to get out of bed and do a relaxing activity, such as reading a book or listening to music. Return to bed when you feel sleepy. Avoid focusing on or trying to fall asleep.<\/li><\/ul>\n\n\n\n

        3. Creating an environment conducive to sleep.<\/h2>\n\n\n\n
        • The bedroom environment should be conducive to rest, such as being quiet, undisturbed, having cool and comfortable air, and using bedding that is ergonomically appropriate.<\/li>
        • Bed should be used for sleeping and resting; avoid other activities such as watching television, listening to music, talking on the phone, or eating.<\/li><\/ul>\n\n\n\n

          If you continue to have trouble sleeping after following the initial suggestions, you should consult a doctor to determine the cause and treatment plan.<\/p>\n\n\n\n

          By Dr. Panthipa Samutrsakorn
          Department of Otolaryngology
          Phra Nang Klao Hospital<\/em><\/strong><\/p>","protected":false},"excerpt":{"rendered":"

          Basic sleep hygiene is a set of guidelines to promote good quality and appropriately sized sleep for everyone, which has long-term health benefits. It consists of three simple areas of advice: behavioral adjustment, mental relaxation, and creating a sleep-friendly environment. 1. Behavioral Adjustment: Establish a consistent biological clock by going to bed and waking up at approximately the same time every day. Get morning sunlight and avoid bright light before bedtime. Exercise regularly, but avoid exercising before bedtime. Avoid caffeinated foods and drinks such as tea, coffee, and soda in the evening, especially before bed, as caffeine stimulates the brain and can make it difficult to fall asleep or cause interrupted sleep. Avoid smoking; nicotine and cravings stimulate the brain and disrupt sleep. Avoid alcohol before bedtime. While alcohol may initially lead to faster sleep, it can disrupt sleep in the second half of the night and increase relaxation of the pharyngeal muscles. Avoid napping during the day; if necessary, keep naps shorter than 30 minutes and avoid napping after 3 PM, as this can make it harder to fall asleep at night. Avoid drinking large amounts of water before bed, as this can lead to frequent urination and interrupted sleep. Avoid large meals before bedtime. 1. Avoid difficult-to-digest and spicy foods within 4 hours of bedtime. During sleep, swallowing and digestion are reduced, and gastric acid secretions are most abundant at night, increasing the risk of acid reflux. Avoid taking sleeping pills continuously for more than 2 weeks, except under medical treatment, as this can lead to dependence. 2. Relaxation: Calm and relax your mind before bed. Avoid work or stressful activities. You might write down your worries in a journal before sleeping. If you can't sleep or wake up for more than 30 minutes during the night, get out of bed and engage in a relaxing activity such as reading or listening to music. Return to bed when you feel sleepy. Do not try to force yourself to fall asleep. 3. Creating a conducive sleep environment: Create a bedroom environment conducive to rest, such as quietness, minimal disturbances, cool temperatures, and comfortable bedding. Use your bed for sleeping and avoid other activities such as watching television, listening to music, talking on the phone, or eating. If you still have trouble sleeping after following the above suggestions, consult a doctor to determine the cause and treatment plan. By Dr. Panthipa Samutrsakorn, Department of Otolaryngology\u2026<\/p>","protected":false},"author":2,"featured_media":24113,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"content-type":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[1352],"tags":[],"class_list":["post-6030","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleeping"],"taxonomy_info":{"category":[{"value":1352,"label":"\u0e2a\u0e38\u0e02\u0e20\u0e32\u0e1e\u0e01\u0e32\u0e23\u0e19\u0e2d\u0e19"}]},"featured_image_src_large":["https:\/\/www.nksleepcare.com\/wp-content\/uploads\/2018\/10\/3-ways-to-improve-sleep-quality.jpg",1200,628,false],"author_info":{"display_name":"\u0e19\u0e1e.\u0e27\u0e23\u0e27\u0e31\u0e12\u0e19\u0e4c \u0e2a\u0e38\u0e27\u0e23\u0e23\u0e13\u0e23\u0e31\u0e01\u0e29\u0e4c","author_link":"https:\/\/www.nksleepcare.com\/en\/author\/dr-worawat-suwannaruxa\/"},"comment_info":0,"category_info":[{"term_id":1352,"name":"\u0e2a\u0e38\u0e02\u0e20\u0e32\u0e1e\u0e01\u0e32\u0e23\u0e19\u0e2d\u0e19","slug":"sleeping","term_group":0,"term_taxonomy_id":1352,"taxonomy":"category","description":"","parent":0,"count":33,"filter":"raw","cat_ID":1352,"category_count":33,"category_description":"","cat_name":"\u0e2a\u0e38\u0e02\u0e20\u0e32\u0e1e\u0e01\u0e32\u0e23\u0e19\u0e2d\u0e19","category_nicename":"sleeping","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/posts\/6030","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/comments?post=6030"}],"version-history":[{"count":1,"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/posts\/6030\/revisions"}],"predecessor-version":[{"id":192939,"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/posts\/6030\/revisions\/192939"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/media\/24113"}],"wp:attachment":[{"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/media?parent=6030"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/categories?post=6030"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nksleepcare.com\/en\/wp-json\/wp\/v2\/tags?post=6030"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}