Quality sleep so many people’s dream. But high levels of stress in daily life sometimes makes people hard to get good sleep. Perform these steps to get healthy sleep.
When the body enters sleep stage nonrapid eye movement (nonrapid eye movement / NREM) in most of the night and the cycle of rapid eye movement (REM) are repeated every 90 minutes.
During REM sleep, the energy supplied to the brain and body that can support the level of performance during the day. Consistent sleep can improve immune system health and mental clarity, regulate hormone levels and feelings of well-being.
In order to obtain these benefits then someone should get a sound sleep, the following things can be done to get a healthy sleep, namely:
1. Adjust the sleep time with recommended guidelines for the age group
Generally adults are encouraged to sleep 7-9 hours per night, school-age children get 10-11 hours per night, while pregnant women and older people need more time to sleep.
However, this condition can vary depending on the status of his health, as too much sleep is associated with medical and mental problems, but if too little inhibiting memory timing, performance and reactions.
2. Set the environment to support a soothing sleep
The atmosphere is important to encourage a deep sleep. We recommend using a mattress, sheets and pillows are comfortable, the room is not bright, calm and temperatures are moderate.
3. Eat 2-3 hours before bedtime
Avoid heavy meals close to bedtime because it can make no sleep. If you are vulnerable people hungry in the middle of the night or before bed, then give the low-sugar snacks and avoid spicy foods that can interfere with digestion. Snacks can be consumed a cup of oatmeal with no added sugar or low-fat yogurt.
4. Stop caffeine consumption and smoking at least 8 hours before bedtime
Substances such as caffeine and nicotine are stimulants that interfere with and can make people nervous. Restless sleep will not rejuvenate the body in the next day but cause irregularities in the memory and decision making.
5. Plan your sleep schedule in daily activities
Have the same sleep schedule every night helps the body to be ready for relaxation if it is close to bedtime. If you can not sleep try to do relaxing activities like reading books or listening to soft music.
6. Doing a short nap to rejuvenate the mind
Napping helps recharge body and mind, but limit the time that is less than 30 minutes to avoid disruption of nighttime sleep schedule. And avoid naps past 3pm.