Create an Comfortable Environment to Get a Better Sleep
Sleep is one of the most important activities that humans participate in. According to neurologists and sleep experts at Johns Hopkins University, “Sleep is proven to be a period when the brain is involved in many activities. Activities necessary for life are closely related to the quality of life.” Let’s look at creating an environment to promote better Several methods of sleeping habits.
"Regular" Sleeping Habits
First, let us better understand the actual meaning of "good night". According to age, ordinary people need different sleep time. Sleeping habits will change in our lives, but according to the introduction of the Centers for Disease Control, the following is only a rough guide.
- Newborn (0-3 months): 14-17 hours
- Infant (4-12 months): 12-16 hours
- Toddler (1-2 years): 11-14 hours
- Preschool (3-5 years):10-13 hours
- School-age (6-12 years): 9-12 hours
- Teen (13-18 years): 8-10 hours
- Adult (18-60 years): 7+ hours
- Adult (61-64 years) 7-9 hours
- Adult (64+ years) 7-8 hours
We can see that the actual amount of sleep will change with age, but for adults, sleep will not change much. Regardless of the age between 18 and 64, on average everyone needs about 7-8 hours of sleep. Therefore, the first thing is to get more than 7 hours of sleep every night.
Next, the healthiest sleep schedule will also allow you to go to bed and wake up at roughly the same time every day. A lot of research supports the conclusion that a fixed timetable can benefit overall peace. The irregular schedule of sleeping at 11pm on weekdays and 2am on weekends makes it difficult for your body to "predict" when to release hormones that help sleep and wake up hormones. The underlying biological factors are related to your body's circadian rhythm. Essentially, our brain runs on a 24-hour clock, which helps control important functions such as sleep and wake cycles. We can go to bed and wake up at the same time every day to help our circadian rhythm.
Sleep Better All Night
The two principles of healthy sleep we discussed-more than 7 hours and a consistent schedule-are the two most important aspects that need to be focused on. Let's look at the formation of habits that will create an environment that promotes healthy sleep.
Before Going to Bed
Before going to bed, there are a few important tasks worth trying to help you prepare for a successful night's sleep. Let us look at a non-exhaustive list.
Even if you can fall asleep safely, it is equally important to ensure that you maintain a good sleep state (7-8 hours). Let's look at some useful tips.
Comfort: This seems obvious, but you must have comfortable mattresses, sheets, pillows, etc. Although mattresses may be expensive, ordinary people sleep all their lives. Therefore, investing in a comfortable sleeping environment will help work efficiency and inner peace the next day.
Environment: One of the easiest ways to create an environment that is conducive to 7-8 hours of sleep. First of all, ensuring that you have the ability to sleep in a quiet environment is the key. Even a single instance of REM sleep interruption can seriously damage your overall sleep quality. Second, ensuring that the temperature is suitable for your comfort level can help you sleep longer. Third, having basic necessities such as water, ibuprofen or extra blankets can help you quickly restore sleep after illness.
When You Wake Up
Finally, the actions you take when you wake up can help consolidate the improved sleep habits you developed before and during sleep.
Don’t snooze: According to Pennsylvania State University, “contrary to popular belief, because you’re tired, tapping the snooze button on the alarm clock in the morning will actually only make you more tired.” Biologically speaking, extra The 10 minutes of sleep actually started a new sleep cycle, and you “did not give yourself enough time to complete”. This can lead to constant complaints throughout the day. "
Routine activities: Routine activities in the morning, whether it is feeding animals, making coffee or exercising, can help normalize other habits that we have already discussed. Even the simple act of waking up and knowing that you are about to complete a list of the same tasks can help you be more alert when you wake up.
Finally, not every condition of poor sleep quality is caused by poor sleeping habits. If you feel that trying to improve sleep has no effect, please contact your doctor.