▍睡不著怎麼辦？3招幫助你安穩入睡 第1步 靜靜聽音樂或看書 睡前播放輕柔音樂，或不太刺激的書，幫助大腦慢慢放鬆，等到睡意漸漸來臨，再回到床上繼續休息 第2步 輕鬆伸展一下 簡單的瑜伽或伸展動作，能放鬆身體，減少緊繃感，但記得不要做太激烈的運動 第3步 吃小點心 睡前吃一兩片餅乾等澱粉類小點，有助於入睡。但別吃太多，以免因為飽足感而更難入睡 英文版 ▍3 tips to help with insomnia and ensure sound sleep Step 1 Quietly listen to music or read a book Play calming music or read a book that is not too stimulating before going to bed so your brain can gradually relax. When you start to feel tired go to bed. Step 2 Moderate stretching Simple yoga or stretching can help your body relax and reduce tension, but remember not to engage in intensive exercise Step 3 Have a snack One or two biscuits or starch-based snacks before going to bed can help you fall asleep more easily. However, be sure not to eat too much as that can leave you feeling full and make it even harder to sleep. 印尼文版 ▍Susah Tidur, Gimana Dong? 3 cara membuat Anda tertidur lelap Langkah Pertama Dengarkan musik atau baca buku dengan tenang Memutarkan musik lembut atau membaca buku-buku ringan sebelum tidur dapat membuat pikiran Anda perlahan-lahan menjadi rileks, hingga merasa mulai mengantuk barulah kembali ke ranjang untuk beristirahat. Langkah Kedua Peregangan ringan Lakukan yoga atau gerakan peregangan sederhana, dapat merelaksasi tubuh dan mengurangi ketegangan, tapi ingat jangan melakukan olahraga berat. Langkah Ketiga Konsumsi camilan Sebelum tidur makan camilan berkarbohidrat seperti 1-2 keping biskuit. Tapi ingat, jangan makan terlalu banyak, karena rasa kenyang juga dapat membuat Anda semakin sulit tidur. 越南文版 ▍Kh?ng ng? ???c ph?i l?m sao? 3 m?o gi?p b?n d? ng? B??c 1 Y?n l?ng nghe nh?c ho?c ??c s?ch Nghe nh?c nh? ho?c ??c s?ch c? n?i dung nh? nh?ng kh?ng g?y gi?t g?n, h?i h?p tr??c khi ?i ng? ?? gi?p n?o th? gi?n t? t?. Khi c?n bu?n ng? d?n ??n, h?y l?n gi??ng ngh? ng?i. B??c 2 Du?i c? b?p gi?m c?ng th?ng C?c b?i t?p yoga ho?c k?o gi?n c? b?p ??n gi?n c? th? gi?p th? gi?n c? th? v? gi?i t?a c?ng th?ng, nh?ng nh? ??ng v?n ??ng qu? s?c. B??c 3 ?n ?i?m t?m ?n m?t v?i chi?c b?nh ho?c ?? ?n v?t gi?u tinh b?t tr??c khi ?i ng? c? th? gi?p b?n d? ng? h?n. Tuy nhi?n, ??ng ?n qu? nhi?u, n?u kh?ng b?n s? kh? ch?m v?o gi?c ng? do qu? no. 泰文版 ▍?????????????????????? 3 ????????????????????????????????? ?????????? 1 ?????????? ? ?????????????????????? ??????????? ???????????????????? ??????? ?????????????????????????????????????? ???????????????????? ? ???????? ???????????????????? ??????????????????????????????????????????????? ?????????? 2 ??????????????????? ? ????????????? ? ????????????????????????????? ? ??????????????????????????????????????????? ???????????????????????????????????????????????? ???????????????????????????????????????????????????????? ?????????? 3 ???????????????????????? ???????????????????????????????????????????? ???? ????????????????????? ????????????????????????????? ??????????????????????????? ???????????????????????????????????????????