How and how much sleep do you need to get enough sleep?
Unfortunately, neither universities nor schools are taught how to sleep properly in order to get enough sleep. Let's try to correct this mistake and draw up a kind of instruction for a healthy person's sleep. Due to the fact that the decline in physiological hormonal secretion occurs in the period from 21-00 to 24-00, you need to go to bed during this period of time. Well, in order to form the correct associations of falling asleep, you need to go to bed at the same time every day.
Remember that the bed is not meant for reading, smoking, etc. It must be used strictly for its intended purpose - for sleep or sex. To improve the quality of your night's how much sleep do you needsleep, try to stay awake during the day. Well, if, nevertheless, you are not able to do without daytime sleep, allocate no more than 40 minutes for it in the period from 12-00 to 13-00.
The duration of a night's sleep should be between 7 and 9 hours, but in no case less than 5.5 hours. Improves sleep and regular physical activity, because after a good workout it is always easier to fall asleep. However, you need to plan your sports in such a way that at least two hours remain from the end of the workout to sleep.
What not to do before bed
Do not turn on bright lights, as the release of melatonin, which we need to sleep, occurs in the dark.
Avoid eating before bed - if your stomach is full, your sleep will be restless and shallow. Instead of resting, your body will have to actively digest food, which will lead to an increase in blood sugar levels, followed by additional stress on the pancreas and heart. The most optimal interval between dinner and sleep should be about 1.5 hours.
Do not forget that coffee and tea contain caffeine and tannin, which have a tonic effect on the human nervous system. It is also not advisable to drink alcoholic beverages and watch thrillers and horror films - all this will negatively affect the quality and duration of your sleep.
Don't sit at your computer. When a person works, there is an activation of the brain centers responsible for the state of wakefulness. Therefore, working at a computer prevents sleep. In addition, not all messages in mail or social networks are pleasant, which can also be one of the reasons for restless sleep.