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To have enough and quality sleep, you can use the following solutions:
1.Regular planning for sleep
Try to go to bed at a certain time every night and wake up at a certain time in the morning, even on holidays.
2⃣ Calm sleeping environment
Darkness: Use thick curtains or blindfolds to keep the sleeping environment dark.
Silence: If the environment is noisy, you can use earplugs or white noise.
●Temperature: Set a suitable temperature (not too hot and not too cold).
3. Observe sleep hygiene
Comfortable bed: use a good mattress and a suitable pillow.
Not using the bed for other activities: such as reading or watching TV.
4. Not using technology before going to sleep
Leave digital devices such as phones, tablets and TV at least one hour before going to bed.
5. Avoidance of stimulants
It is better to reduce or stop caffeine consumption in the afternoon.
6⃣ Calming before sleep
Breathing exercises and meditation: can help reduce anxiety.
●Reading books or listening to soothing music: Activities that help to calm the mind.
7. Regular physical activity
Regular physical activity during the day will help improve sleep quality, but avoid heavy exercise before bed.
8⃣ Following a proper diet
Heavy and bulky foods: Avoid consuming heavy foods close to bedtime.
Limiting liquids: reducing the consumption of liquids before going to sleep to prevent waking up at night.
9. Stress management
Writing down daily events and tomorrow's plans can help keep your worries at bay.
If the problem persists, consult a doctor
If sleep problems persist, you may need to consult a doctor or sleep specialist.
By implementing these methods, you will help to improve the quality of your sleep and then increase your concentration and productivity during the day.
BY English For All (EFA)
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