Do you have healthy sleep? You know that healthy sleep is very important to your physical and mental health. It's as important as your physical and mental health.
Your sleep depends upon your behavior during the day, and especially before bedtime. They can aid healthy sleep or contribute to sleeplessness. Your daily routines --- when you get up, what you eat and drink, how you schedule your day, how you spend your evenings have a great impact on your quality of sleep.
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The necessity of Healthy Sleep
Healthy sleep is necessary to fulfill these needs:
To gain energy
To repair muscles and tissues
The brain can process new information in a good way
Maintain critical body functions
Problems Due to less amount of sleep
We also know what happens when the body doesn’t get the required sleep. Sleep can cause a lot of physical and mental diseases including impairing your ability to:
clearly thinking power
control of emotions
focus
react
Problem Due to less amount of sleep
This can result serious problems in the workplace and at home.
Healthy sleep hours
While sleep needs vary slightly from person to person, most healthy adults need 7 to 9 hours of sleep per night to function them best physically and mentally. Children and teens require even more. And despite the notion that our sleep needs decrease with age, most older people still need at least seven 7 of sleep.
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Healthy sleep routines
Set a sleep schedule. Follow your sleep and get up a schedule at the same time. Go to the bed at the same time and get up according to the timetable. Make regular bedtime rituals.
Do regular exercise
Use a healthy diet
Limit caffeine and avoid nicotine
Avoid alcohol before going to sleep
Keep naps short
Use your bedroom for sleep purposes only and make it comfortable
Healthy sleep period for adults
The average healthy sleep schedule for adults is between 7 to 9 hours each night. But it varies according to their needs. For example, some people sleep for 8 consecutive hours and feel relaxed, while others do well with the sleep of 6 to 7 hours at night and daytime napping.
Source; UnsplashHow to sleep better at night naturally
Follow the same schedule to go to sleep and wake up at the same time daily
Don't sleep__ even on weekends
During daylight spend more time outside
Be smart about napping
In the morning expose yourself to bright sunlight
Fight after-dinner drowsiness
Sleep Management
Don't take large meals 3 hours before bed. When studying late at night limit yourself to light snacks. Don't take sleeping pills and other sleep aids, which decrease sleep quality. If you are tired take nap of thirty minutes or less as possible as early in the morning.
The best time to go to sleep and wake up varies according to the sleeping schedule of people. In general, though people should go to sleep a few hours after dark and wake up early in the morning within the first hours of sunlight in the morning, where possible.
General guidelines describe that adults should have an average need of sleep 7 to 9 hours each night. Healthy sleep patterns support when you go to sleep and wake up at the same time daily. Anyone who is concerned about their sleep patterns or feels as though they do not get enough rest may benefit from talking to a doctor, who can check for underlying sleep disorders.
