SleepWell007

Sleep well and you do well

An adult needs sleep about eight hours overnight, a junior high about nine hours. However, enough hours are always personal and sufficient sleep is obtained when awakening in the morning is not difficult and a person is feeling fresh throughout the day.

Sleep deprivation is affecting in many ways

If your nightly sleep is low, you’ll notice the effects quickly. Sleep deprivation, whether intentional or unintentional, has nasty consequences on many issues. Even if the sleep deprivation accumulates only for a couple of hours daily, it has an effect on the immune defense system and metabolism. For example, a person with too little sleep is more susceptible to getting infected with various infectious diseases. Continuous sleep deprivation also exacerbates hypertension.
And the list goes on: poor sleeping appears to be a deterioration of concentration and learning ability and has a connection to depression and anxiety. A person with too less sleep is easily irritated and miserable in fatigue and he has a greater risk of being injured. Did you get enough good reasons for starting to sleep properly?

Welcome Sandman

Sleeping is the thing you should make a priority and Sandman is the most welcome guest of the evening. However, getting a sleep is not self-contained, but for example, a stressful life situation can make a good night sleep slip from sleepy eyes. Most sleeping problems are, of course, temporary and good dreams can be sought after at home.

The quality and quantity of sleep can take care of, for example, by following these tips:

Try to keep regular bedtime and awakening times every day, including holidays. Do not at least break the rhythm for two or more days in a row.

Sleeping should not often be delayed for hours longer than normal, and even if you're up late, it's worth keeping getting up max to two hours longer than usual - so the basic rhythm does not get messed up too much. If you get tired during the day, you can take the afternoon nap.

Monitor yourself and find out just how much sleep you need to get awake fresh in the morning. Then calculate how much you spend time in the morning and go to sleep at the proper time that way you’ll always get the amount of sleep you really need.

Try to get in the morning as soon as possible in bright light but avoid clear light in the evening. Light fluctuation signals your body when it's time to wake up and time to sleep.

Learn how to listen and understand the rhythm of your body and try as far as possible to organize your day accordingly. Avoid attention-seeking tasks and, on the other hand, monotonous puffs at times when you are tired during the day. For example, in the afternoon you can do something refreshing, like staying in the open air for refreshment.

Do not drink caffeine-containing and therefore refreshing coffee or soft drinks in the evening, preferably even in the afternoon, so that you get a good night sleep in the evening.

Relax before bedtime. Do not be sporty, play on a computer or do some demanding work (like homework) hours before bedtime. Also, do not sleep with TV on - blinking lights and TV sounds disturb your sleep and degrade its quality.

Do not stay awake overnight, not for celebration or for reading for the exam. Success requires virility, functional memory, alertness, and concentration - if you have not read it in time, it will probably not be the end of the last night, but will, on the contrary, deteriorate the result.

SleepWell008

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