Do you feel sleepy while driving? Are you committed to caffeine to stay awake? There is a cliché: you need to sleep 8 hours a day. According to research spends most of her time sleeping people. Adults sleep approximately 9 hours a day. At the weekend there are those who exceed this time. Obviously we sleep too much. So how many hours a day should sleep? How is quality sleep taken? Why is it necessary? Everything about sleep in this article!
Why sleeping quality is a must?
The key to a healthy life is sleeping regularly and deep sleep. A good sleep is essential to start the day more energetically. But more importantly it extends the quality sleep life in the long term. Psychologically, it makes you more positive and balanced. It increases your productivity and creativity in your social and business life. Reduces the risk of diabetes and heart disease. You need a good night’s sleep to be more active in your daily work.
Why can’t we sleep?
Can’t you sleep for a long time when you go to bed? There could be many reasons. But at the beginning, stress and anxiety. Thinking too much while trying to sleep stimulates the brain and forces you to stay awake. Sometimes you can not fall asleep from pain and sometimes from noise. Another important problem is spending too much time on the screen before going to sleep; you can spend hours on the phone and put your sleep to the background. Cigarette, alcohol and caffeine addiction may not sleep. Besides, making the question ‘Why can’t I sleep? Bir as an obsessive problem and seeing sleeping as a‘ job prevents you from sleeping.
How does it fit better quality?
• You can keep a sleep log. Putting thoughts on your mind before you go to sleep can make you think less.
• You can create a sleep plan. Be aware of 90-minute sleep cycles and decide to sleep between hours. Try to follow this plan, including weekends.
• Do your sport in the morning. Try to do evening sports at least 3 hours before sleep. Do not drink tea near coffee to sleep.
• Have eaten at least 3 hours before sleep but do not eat heavy food.
• Turn off your electronic equipment and sleep.
• Balance between Light and Dark. Use darkness to your advantage because of the damages of sleeping under the influence of light. Melatonin hormone secreted in the dark makes sleeping much easier. This hormone supplementation can be performed under the supervision of a doctor for people with sleep disorders.
• Do not exceed 10-20 minutes even if confectionery is done.
• You should sleep where your body feels comfortable. Prefer comfortable pillows and plinth.
• Listen to light music before going to sleep.
• Those who have problems falling asleep may try the 4-7-8 method. You can practice this breathing exercise while you sleep or during the day.
How to apply the 4-7-8 method in 6 steps?
- Place your tongue on your upper palate and hold it there throughout your exercise.
2.Breath out with a ‘shh’ sound. - Close your mouth and gently breathe through your nose and count up to 4.
- Hold your breath and count to 7.
5.Allow your breath with a ‘shh’ sound and count to 8
6.Repeat this tour 3 times or more.
How long should you sleep?
Babies (0-2 Years): Average 15-17 hours
Preschool Children (3-5 Years): Average 12 Hours
School Term (6-13 Years): Average 10 Hours
Teenagers (14-17 years): Average 9 Hours
Young Adults and Adults (18-64 Years): Average 8 Hours
Middle Age and Older (65+): Average 7 Hours
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