Sleep is a necessity for everyone. Why? Sleep is a very important factor for your physical and mental health. By sleeping, you can improve sleep quality, improve your physical health, brain function, and your mental health. Just that, sleep you can do better tomorrow.
Good sleep quality is sleep. However, what is good quality sleep? How do you get good quality sleep?
What is the quality of good sleep?
Adults need an average of 7-9 hours of sleep per night, this varies with each individual. Maybe some people are comfortable within eight hours of sleep, some get 6-7 hours of sleep and up to 9 hours. There are people who do not interrupt or change their sleep schedule, others do not think it is a problem.
The following are the symptoms of falling asleep at night:
You can fall asleep within 15-20 minutes of falling asleep. Get regular 7-9 hours of sleep every night. When you are in bed, you can fall asleep immediately. You will not need a long time to sleep. Your energy has been replenished, as you feel refreshed sleep. You are ready to go through your day and be able to work productively throughout the day. You will not sleep comfortably and quietly, you will not sweat, you will not experience breathing difficulties, anxiety or other sleep problems.
How to improve sleep quality?
Healthy sleep quality can greatly improve your quality of life. Therefore, we need to get good quality sleep as much as possible. The following are tips for getting good quality sleep.
- Pay attention to what you eat and drink before going to bed
Don’t sleep when you feel hungry, it can make your sleep less comfortable and you can wake up hungry in the middle of the night. Also, do not eat at bedtime. It is best to eat for 4 hours before going to bed. It calms your stomach during sleep so that it does not interfere with your sleep.
Also, limit your water consumption before going to bed. Drinking too much water before bed can make you wake up in the middle of the night because you want to urinate. It can interfere with your sleep. improve sleep quality
You should avoid drinking coffee, cola, tea, and chocolate, and drinking alcohol while you sleep, such as caffeinated foods or beverages. Coffee can make you sleepy while you sleep. As a result, coffee can interfere with your sleep hours. Alcohol though, it can make you sleepy in the beginning but it can wake you up at night and disturb your sleep.
Make your room condition as comfortable as possible
Usually, you will sleep more comfortably in an environment that is comfortable for you to sleep in. A calm, dark and cool environment can help you sleep comfortably. improve sleep quality By creating darkness in your room, it can signal to your brain that it is time to sleep.
Also, make sure you sleep with comfortable mattresses and pillows. Mattresses are usually uncomfortable if it is used for 10 years. If you share a bed with your partner, you are sure to have enough room to sleep. If you have pets, try to set limits on how often they can’t sleep with you.
Practice before going to bed
This makes it easier for your body to transform from sleep to sleep. You can do something to relax before you go to sleep, such as taking a shower that can change your body temperature, so you can feel sleepy, read a book, listen to music or do light exercise before going to bed. It is best to be cautious about using electronic devices such as watching TV before going to bed, as some studies have shown that it can interfere with your sleep.
Avoid issues or discussions that can trigger your emotions, such as stressful or stressful activities. Physically and emotionally stressful activities can free your body of stress hormones or the hormone cortisol, which alerts you and does not make you drowsy. If you keep thinking about the problem before you go to bed, it is better to fix the problem in the book than to think about it.
Create regular sleep schedules even on weekends
As well as sleeping and waking up at the same time every day, you can help get a good quality sleep even on holidays. In addition, it can control your body’s internal clock, so that your body will automatically know when to sleep and wake up.
If you can’t sleep after trying 15 hours of sleep, you need to wake up and do something that can calm you down. Then, when you are tired or asleep, try to sleep again. Trying to sleep for a long time will only frustrate you.
Your nip time is limited or not a graduate at all
Prolonged depression can interfere with your night’s sleep, especially for those of you who have insomnia or poor quality sleep at night. improve sleep quality If you want to take a nap, you should limit it to about 10-30 minutes. Being a barber is the reason you can’t sleep at night or you don’t even need to sleep.
Do regular exercise
Regular exercise can improve your sleep quality. Regular exercise can help you sleep faster and sleep better. However, pay attention during your exercise. If you exercise frequently near sleep, this is probably your sleep deprivation
Can shep. Heavy exercise can stimulate your body to release stress hormones (cortisol) which can wake up your body and not make you drowsy. Exercise at least 3 hours before you go to bed or in the morning.