Steps to Healthy Sleep – 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, here are the things you can do to get healthy sleep, as quoted from Livestrong, namely:
1. Adjust the sleep time with recommended guidelines for the age group
Generally adults are encouraged to sleep 7-9 hours a night, school-age children get 10-11 hours a night, while pregnant women and elderly people need more time to sleep.
However, this condition can vary depending on health status, as too much sleep is associated with medical and mental problems, but if too little time block of memory, 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 a heavy meal close to bedtime because it can not sleep. If you are susceptible people hungry in the middle of the night or before bed, give snacks low in sugar 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 led to lapses in memory and decision making.
5. Plan your sleep schedule in daily activities
Have the same sleep schedule every night helps your body to be ready to relax if it is close to bedtime. If you can not sleep try to do relaxing activities such as reading books or listening to soft music.
6. Doing a short nap to rejuvenate the mind
Nap to help recharge the 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.
Thus Steps to Healthy Sleep, may be able to increase your knowledge of how a healthy sleep.