▍你失眠了嗎？ 教你擺脫失眠，提高睡眠品質！ •固定每天就寢、起床時間 •避免午睡或午睡不超過半小時 •養成定期運動習慣 •睡前避免劇烈運動 •少喝含咖啡因飲料 •避免睡前滑手機、上網及看電視 英文版 ▍Do you suffer from insomnia? The best ways to combat insomnia and improve quality of sleep are listed below: •Go to bed and get up at fixed times every day •Avoid sleeping at lunch time or sleep for no longer than 30 minutes •Develop the habit of exercising regularly •Avoid strenuous exercise before going to bed •Minimize consumption of drinks containing caffeine •Avoid using your cellphone, surfing the Internet or watching television before going to bed 印尼文版 ▍Apakah Anda Mengalami Insomnia? Mengajarkan bagaimana terlepas dari insomnia dan meningkatkan kualitas tidur Anda! •Jadwalkan waktu tetap untuk tidur dan bangun setiap hari •Hindari tidur siang atau tidur siang tidak melebih setengah jam •Membina kebiasaan rutin berolahraga •Hindari olahraga berat sesaat sebelum tidur •Kurangi minum minuman mengandung kafein •Hindari penggunaan ponsel, internet dan menonton televisi sesaat sebelum tidur 越南文版 ▍B?n c? b? m?t ng? kh?ng? C?ch tho?t kh?i ch?ng m?t ng?, c?i thi?n ch?t l??ng gi?c ng?. •Th?i gian ?i ng? v? th?c d?y c? ??nh m?i ng?y •Tr?nh ng? tr?a ho?c ng? tr?a kh?ng qu? n?a gi? •X?y d?ng th?i quen t?p th? d?c th??ng xuy?n •Tr?nh v?n ??ng m?nh tr??c khi ?i ng? •U?ng ?t ?? u?ng ch?a caffein •Tr?nh s? d?ng ?i?n tho?i di ??ng, l??t Internet v? xem ti vi tr??c khi ?i ng? 泰文版 ▍???????????????????????????? ?????????????????????????? ??????????????????????????????! •????????????????????????????????????? •????????????????????????????????????????????????????? •???????????????????? •???????????????????????????????????? •??????????????????????????????????? •???????????????????? ????????????????????????