The six rules for healthy sleep!

Sleep Is Beneficial

woman-sleeping

A good sleep habit is healthy and can make a big difference in your quality life.  Healthy sleep is often referred to as having a good sleep hygiene.

Studies have shown that sleep plays a critical role in immune function, metabolism, memory, learning, and other vital functions. Furthermore, sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more.

Try following the sleep practices on a consistent basis:

Sleep schedule – make sure you sleep the same bedtime and wake up time, even on the weekends. It helps you regulate your body’s clock and help you fall asleep and stay asleep during bedtime.

Sleep on a comfortable mattress and pillow – always make sure the mattress and pillows are supportive and help you feel comfortable. The one you have been using for years may have been exceeding its life expectancy – about 9 or 10 years for good quality mattress. Make your room attractive and inviting for sleep but also free of Allergens that might affect you.

Relaxing bedtime ritual – it important to practise this routine before bedtime, try to conduct away from bright lights helps separate your sleep time from activities that can cause excitement.

Avoid naps, especially in the afternoon – napping in the afternoon may help you get through the day, but if you find it difficult to sleep during the night time, eliminate short naps in the daytime may help.

Exercise daily – exercise is one of the best routines you should incorporate into your daily activities. During the daytime light exercise is better than no activity, but not at the expense of your sleep. Vigorous is the best.

Evaluate your room – your sleep environment is designed to establish the conditions you need for sleep. Your bedroom should be cool between 60 and 67 degrees. There should be no noise or distraction in the room includes a bed partner’s sleep disruption such as snoring to disturb your sleep. Finally, your bedroom should be free from any light.

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