Dr. Suwanchai Wattana Yingcharoenchai Director General of the Department of Health Mentioned to prepare the bodycheer footballworld 2022 which from the schedule of the competition held in Qatar make the live broadcast time match the night of Thailand Especially the late night pairs start competing at 23:00, finish around 1:30 and the last pair starts at 2:00 the next day. resulting in thoseThailand soccer fansI had to sleep deprived to watch the race.world Cup
The Ministry of Health is concerned.HealthThai football fans therefore recommend 4 simple self-care tips.
1. to sleep to sleepget enough rest and appropriate age
– Teenagers (14-17 years old) should sleep 8-10 hours a day.
-Adults (ages 18-59) should sleep 7-9 hours a day.
– The elderly (over 60) should sleep 7-8 hours a day.
You should plan your sleep well. especially late couple Football fans should sleep early in the evening. Then set an alarm to wake you up and win a pair late at night. Better than looking forward to the competition AND should find an opportunity to take a nap in the afternoon. or take a short lunch break (Power Nap) for 15-20 minutes
2. drink water Water contributes to the functioning of all body systems. and refresh the body It’s good to drink plain water. This is because water is an essential component of body fluids. Including brain function, so if you know you need to sleep in, drink enough water because water will do itHelps balance the body back to normal.
3. avoidalcoholic beveragesAndcaffeine It affects many internal organs in the body, both short-term and long-term. and is the leading cause of accidents For drinks with caffeine, it stimulates the brain to feel alert. If the race is over, the caffeine will continue to cause sleep disturbances. Even if you sleep, the quality of your sleep will decrease. debilitating Caffeine is not found only in tea or coffee. but it is also found in soft drinks or even chocolate or should abstain from drinks containing caffeine at least 4-6 hours before bedtime
4. having enough physical activity fromexerciseaerobic such as brisk walking, stomping feet, jogging, about 30-60 minutes a day, 3-5 days a week. It will improve the efficiency of the respiratory system. blood flow or improved heart and lung function Keep your body strong and ready to cheer on the World Cup throughout the competition.
