Rules Of Healthy Sleep Infographic
For your physical and mental health, you know that sleep is important. But how do you know if you really sleep well? Your sleep can not be exactly the same as the sleep of other persons, particularly on shift work. Measuring your sleep habits to those around you is complicated.
Adults usually get between seven and nine hours of sleep a night, on average, although these standards differ. Some individuals, for example, do best when they sleep straight for eight hours, and others nap at night and throughout the day for six to seven hours.
Try adopting these healthy sleep patterns whether you have trouble sleeping or wish to improve your sleep. If your sleep problem continues, talk with your doctor.
- Keep the sleep routine regular. Get up every day at the same time, even on weekends or during holidays.
- Set a bedtime that is early enough to get you to sleep for at least 7 hours.
- Unless you are tired, do not go to bed.
- If, after 20 minutes, you do not fall asleep, get out of bed.
- At least 30 minutes until bedtime, switching off the mobile equipment.
- Before bedtime, don’t eat a big meal.
- Set up a soothing pre-sleep routine
- Regularly exercise and maintain a balanced lifestyle.
- In the late afternoon or evening, stop drinking caffeine.
- Before bedtime, stop drinking alcohol.
- Reduce the intake of fluids until bedtime