1. Determine what time you should go to bed.
You will have the ideal recipe for your nighttime ritual if you are aware of when you will wake up and how long you wish to sleep. If you follow this pattern, your body will naturally feel sleepy when it needs to be and you will have no trouble waking up. Let's say that, with the assistance of your experience and education, you come to the realization that you need seven hours of sleep and decide to set your alarm for eight in the morning every day. You have to go to bed at one in the morning in this circumstance. But if you decide to alter your routine and rise at 6 am going forward, you will need to hit the hay around 11 pm each day.
2. Know how much time you need for sleep.
The number of sleep we need changes throughout life. When we were young we had to sleep up to 14 hours, but at the age of 20-40, we only needed 7 to 9 hours. Believe in the proportion that you always sleep before you wake up with energy and your body works to know how much is right for you.
3. Start with choosing when to wake up.
To know the simplest sleep schedule for you, you want to make a decision about when you want to wake up. Recent research has shown that there is no difference between waking up in the morning and sleeping until the afternoon. But it is important to remember that if you want to wake up refreshed and relaxed, you need to set an alarm clock seven days a week.
4. Earlier isn’t necessarily better.
It is believed that people need to go to bed at around 10 pm to promote good quality sleep. But recent research from Harvard confirms that. Even night owls can do well during the day as long as they have a good night's sleep, scientists say. So if you go to bed at 3 am and get up at 10 am, it's okay as long as you do it evenly.
5. Keeping a consistent sleep schedule is the key.
The best thing you can do to improve your sleep quality is to go to bed at the same time of day. It will not only make it easier to wonder, but it will also make you smarter and happier. On the other hand, insufficient sleep on weekdays and extra sleep on weekends can lead to diabetes, obesity, and poor vascular health.
6. Going to bed late requires extra sleep hygiene.
After realizing that you do not need to make two good shoes to encourage good sleep, it is still important to maintain good sleep hygiene, such as not watching exciting movies before going to bed, not going to bed hungry, or not sleeping. In the environment. Bright and soundless. Paying attention to straightforward things like switching your smartphone on and using a blackout curtain can also improve the way you stay awake.
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Health